WOD

Albany CrossFit – CrossFit CrossFit Retest from June 30, 2023. CAP Conditioning Challenge (Distance) 20:00 to establish max meters on a machine, rower or bike, of your choice.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 3-6-9-12, etc… V-Ups Russian KB Swings (53/35) Calorie Bike – Continue adding 3 reps to each movement until time expires.
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Albany CrossFit – CrossFit CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
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Albany CrossFit – CrossFit CrossFit Metcon (Time) For Time: 100 Double Unders 50 Alternating DB Snatches (50/35) 100 Double Unders
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Albany CrossFit – CrossFit CrossFit Metcon (Time) For Time w. Partner: 60 Synchronized Sit-Ups 120/80 Calorie Bike 60 Toes to Bar 80/56 Calorie Bike 60 Strict Knees to Elbow 60/42 Calorie Bike
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