WOD

Albany CrossFit – CrossFit CrossFit Metcon (Time) 7 Rounds: 200m Run 10 DB Box Step Overs (35/20) (24/20) – Use two Dumbbells.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 27-21-15: Knees to Elbow Hand Release Push-Ups Russian KB Swings (70/53)
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Albany CrossFit – CrossFit CrossFit Kelly Brown (Time) 5 Rounds for time of: Row 440 m 10 box jumps 10 deadlifts 10 wall-ball shots ♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box ♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. boxIn honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020To learn more about Kelly Brown click here
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Albany CrossFit – CrossFit CrossFit Metcon (Time) On a 12:00 Clock: 2-4-6-8-10… DB Hang Power Cleans (50/35) Ring Dips 4-8-12-16-20… Double Unders – Use two DBs.
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Albany CrossFit – CrossFit CrossFit Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
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