There is only one class running at Albany CrossFit, starting at 10am. No classes at Clifton Park. Please remember to sign-up if you plan on attending. Thanks!
Warm-Up:
Group Dynamic
WOD:
I. As a Team of 2 complete:
“The Seven”
Seven rounds for time of:
7 Thrusters (135/95)
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pullups
*Partners will alternate movements (ex. Partner 1 starts on Handstand Pushups, Partner 2 then goes to Thrusters, Partner 1 then does Knee-to-Elbows, and so on…)
Scaling options for all ability levels will be provided for by your coach
Competitors:
I. 10 Rounds:
Swim 25m underwater
Rest 60 seconds @ end with only head above water
Rest 6+ hours
I. 7 rounds for time:
10 Chest-to-Bar Pullups
10 Ring Dips
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.