Announcements

4th of July Weekend Schedule:
Please plan workouts accordingly!
Friday: 5:30am, 6:30am, 8:00am, 9:00am, Noon
Saturday: 9:00am Only

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

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Warm-Up

Metcon (No Measure)

2 Sets for Quality of:

400m Run

20 Alternating Lunges

8 Inchworms

Workout of the Day

John Wick (Time)

50 Alternating Pistols

25 Dips

40 Alternating Pistols

20 Dips

30 Alternating Pistols

15 Dips

20 Alternating Pistols

10 Dips

10 Alternating Pistols

5 Dips
* 15 Minute Time Cap

Midline

Metcon (No Measure)

75 Hollow Rocks

* Each time you break, perform a :20 Handstand Hold.