Announcements
We are hosting the Best Buddies Fundraiser WOD! – SATURDAY 3/19 @ 10:00am. All other classes are canceled, please plan accordingly, we would love to have you there for the fun!
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* 20 Minute Time Cap
Verger (AMRAP – Reps)
5 Rounds of:
12 Dumbbell Snatches (Alternate Arms) (70/50)
9 Bench Press (185/125)
6 Bar Muscle Ups
[Scaling Suggestions]:
[Scale 1]:
5 Rounds of:
12 Dumbbell Snatches (Alternate Arms) (60/40)
9 Bench Press (165/105)
3 Bar Muscle Ups
[Scale 2]:
5 Rounds of:
12 Dumbbell Snatches (Alternate Arms) (35/25)
9 Bench Press (95/65)
6 Pull Ups or Ring Rows
After Party
Ultra PUMP (AMRAP – Reps)
Tabata (:20 On, :10 Off – Rounds)
Curl to Press
Overhead Shrug
* You pick the weight, alternate between movements.