Announcements

Memorial Day Murph 2021

One class at 9AM on Monday, May 31st.

Only 50 spots are available.

Register ASAP for free at: www.murph2021.wodifyarena.com
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Albany CrossFit – CrossFit

CROSSFIT

Metcon (AMRAP – Rounds and Reps)

“RENEGADE THURSDAY”

14 Min. AMRAP:

2, 4, 6, 8, 10….

Box Jump Over (30/24)

DB Renegade Rows w. Push-Up (50/35)

*Run 200m after every round.

** 1 Renegade Row = 1 row left, 1 row right, 1 push-up.