Attention: The water will be shut off at Albany CrossFit on Tuesday, May 8th while they are working on the Court Club plumbing.  Please plan accordingly.

Link of the Day

Warm-Up:

Split Jerk Review

WOD:

I. Rack Jerk

1 – 1 – 1 – 1 – 1

II. AMRAP in 9 Minutes:

3 Push Jerks (155/105)

9 Toes-to-Bar

III. Max Hold in FLR

Scaling options for all ability levels will be provided for by your coach