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8:30 AM ZOOM – https://zoom.us/j/262806413
Contact a coach for help scaling at home workouts.
Albany CrossFit – CrossFit
CROSSFIT
Metcon (AMRAP – Rounds and Reps)
“Up & Under”
AMRAP 9:
3 Deficit Push-Ups
3 Strict Pull-ups
30 Double Unders
6 Deficit Push-Ups
6 Strict Pull-ups
30 Double Unders
…
Climb By 3 Reps Each Round.
…
Use a pair plates (45/25) to create a deficit. Touch the chest to the floor between them for each rep to count.
After Party
Metcon (Calories)
Assault Bike Sprints
For Total Calories
[Min. 1] :10 On | :50 Off
[Min. 2] :20 On | :40 Off
[Min. 3] :30 On | :30 Off
[Min. 4] :40 On | :20 Off
[Min. 5] :50 On | :10 Off
[Min. 6] :40 On | :20 Off
[Min. 7] :30 On | :30 Off
[Min. 8] :20 On | :40 Off
[Min. 9] :10 On | :50 Off
Metcon (Calories)
Assault Bike Sprints
For Total Calories
[Min. 1] :10 On | :50 Off
[Min. 2] :20 On | :40 Off
[Min. 3] :30 On | :30 Off
[Min. 4] :40 On | :20 Off
[Min. 5] :50 On | :10 Off
[Min. 6] :40 On | :20 Off
[Min. 7] :30 On | :30 Off
[Min. 8] :20 On | :40 Off
[Min. 9] :10 On | :50 Off