WOD

Albany CrossFit – CrossFit CrossFit A: Hang Power Clean (Heavy 2 in 15:00.) B: Metcon (5 Rounds for reps) Every 1:30 x 5: 10 Toes to Bar 10 Deadlifts (115/75) Max Unbroken Hang Power Cleans (115/75) Rest 1:00 Record the reps for each round.
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w. Partner: 50 Calorie Bike 100 Kettlebell Swings (70/53) 20 Wall Walks Split the work as needed; 1 partner works at a time.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9-15-21: Calorie Row Chest to Bar Pull-Ups
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Albany CrossFit – CrossFit CrossFit Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap Crossfit Games Open 18.2 A (all divisions) (Weight) Use the remaining time from 18.2 to accomplish a 1RM clean Clean (Record heavy clean here too!)
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 1:00 Handstand Hold 1:00 Hanging L-Sit 15 Shoulder Presses (95/65) 15 GHD Sit-Ups
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