Announcements
Thanksgiving Schedule:
Wednesday: 6:00pm is last class of the day.
Thursday: 10:00am Class Only. Open Gym 8:00am to Noon.
Friday: 6:30am, Noon, 5:00pm classes only.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Every 2 Minutes for 10 Minutes:
3 Front Squats @ 80% 1rm, Climbing
[Scale 1]:
3 Front Squats @ 80% 1rm, Across
[Scale 2]:
3 Front Squats @ Moderate Weight
Front Squat (5 x 3 @ 80% 1rm, Climbing)
Workout of the Day
12 Minute Time Cap
Metcon (Time)
400m Row
100m Farmers Carry (70/55 per hand)
800m Row
100m Farmers Carry (70/55 per hand)
400m Row
[Scale 1]:
Distances – No Change
Weight (50/35 per hand)
[Scale 2]:
300m Row
100m Farmers Carry (35/20 per hand)
600m Row
100m Farmers Carry (35/20 per hand)
300m Row