Albany CrossFit – CrossFit CrossFit Metcon (Time) 21 Weighted Pull-Ups 27/19 Calorie Bike 15 Weighted Pull-Ups 21/15 Calorie Bike 9 Weighted Pull-Ups 15/10 Weighted Pull-Ups Increase pull-up weight each round.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 20 Power Cleans (205/135) 2,400m Run 200m Double KB Farmers Carry (70/53) 200m Plate Carry (45/35)Read more

Albany CrossFit – CrossFit CrossFit A: Shoulder Press (Heavy 3 in 15:00) B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP: 20 Double Unders 5 Chest to Bar Pull-UpsRead more

Albany CrossFit – CrossFit CrossFit Metcon (Calories) 20:00 AMRAP w. Partner: Partner 1: Max Calorie Row Partner 2: Complete… 10 DB Lunges (50/35 per hand) 15 GHD Sit-Ups Partners switch after partner 2 finishes 1 round of the lunges and sit-ups.Read more

Albany CrossFit – CrossFit CrossFit A: Clean and Jerk (Heavy 1 in 15:00) B: Metcon (Time) 12-9-6: Clean and Jerks (185/125) Bar Muscle-UpsRead more