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Thursday 091720

17
Sep

Thursday 091720

Announcements

8:30 AM ZOOM – https://zoom.us/j/262806413

Contact a coach for help scaling at home workouts.

Albany CrossFit – CrossFit

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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