Announcements

The Wednesday 7:00pm class will be canceled this week due to a coaches enhancement meeting. Please plan workout schedules accordingly.

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

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Workout of the Day

* 10 Minute Time Cap

Don’t Stop Dancing (Time)

21-15-9 of:

DB or KB Thrusters*

L-Pull Ups

* Choose the heaviest weight you can do unbroken and the most challenging Pull-Up variation.

[Scaling Suggestions]:

[Scale 1]:

21-15-9 of:

DB or KB Thrusters

Chest to Bar or Strict Pull Ups

[Scale 2]:

21-15-9 of:

DB or KB Thrusters*

Strict or Barbell Pull-Ups

After Party

Metcon (2 Rounds for weight)

SuperSet of:

A1.) DB Floor Press 5 x 7

A2.) One-Arm DB Rows 5 x 10 / Side

* Record Weight for each exercise, go as heavy as possible for the Floor Press.