WOD

12
Oct

Tuesday 101221

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) 20 Pulls on the Rower 15 Wall Balls (20/14) Continue until you accumulate 2,000m. B: Metcon (Time) 3...
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11
Oct

Monday 101121

Albany CrossFit – CrossFit CROSSFIT A: Hang Squat Clean (Heavy 1 in 10 Mins.) B: Metcon (AMRAP – Reps) 8 Rounds: :20 Muscle Ups REST...
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10
Oct

Sunday 101021

Albany CrossFit – CrossFit CROSSFIT Metcon (AMRAP – Rounds and Reps) “Partner Cameron” In Teams of 2, 20:00 AMRAP: 50 Synchronized Walking Lunges 25 Chest...
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9
Oct

Saturday 100921

Albany CrossFit – CrossFit CROSSFIT A: Metcon (AMRAP – Rounds and Reps) 8:00 for Quality: 10 A-T-Y Drill 10 Wall Slides 5 1-Arm DB Overhead...
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8
Oct

Friday 100821

Albany CrossFit – CrossFit CROSSFIT A: Metcon (4 Rounds for reps) Every 4:30 x 4: 800m Run Max Double Unders in the time remaining. REST...
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7
Oct

Thursday 100721

Albany CrossFit – CrossFit CROSSFIT Lane (5 Rounds for reps) 5 Rounds for Max Reps of: ¾ bodyweight hang power snatches Handstand push-ups Rest as...
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6
Oct

Wednesday 100621

Albany CrossFit – CrossFit Gymnastics A: Metcon (AMRAP – Rounds and Reps) 8:00 for Quality: 12 Weighted Alternating Pistols 12 Alternating Reverse Lunges 1:00 Hollow...
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5
Oct

Tuesday 100521

Albany CrossFit – CrossFit CROSSFIT A: Power Clean (Heavy 2 in 12:00) B: Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 9 Deadlifts (115/75) 6...
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