Announcements

Congrats to Courtney Voorhees on her 4th place finish in the 90 Day Challenge!!!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

The Junkyard Dog! (No Measure)

* 3 Minute AMRAP with a Partner

Skills Practice

Power Clean Technique (No Measure)

Instruction led by class Coach.

Workout of the Day

CrossFit Disco (Time)

10-9-8-7-6-5-4-3-2-1 of:

Power Cleans @ 75% Bodyweight

Pull-Ups

* 15 Minute Time Cap

Midline

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off for 8 Rounds) of:

Hollow Rocks or Raises

Superman Rocks or Raises