WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders Weightlifting Deadlift (5 Reps) Build to a heavy set of 5 in 15 minutes
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Rugrats” On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50’s/35’s) 15/12 Calorie Assault Bike
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Watered Down” 5 Rounds: 1000-800-600-400-200 Meter Row 100 Meter Farmers Carry (70’s/50’s) 100′ Walking LungeThe rows will decrease in distance by 200 meters on each round
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH 0:00-10:00-Run 1 mile, then Max Reps, Rest 3:00 Clean & Jerks (135/95) 13:00-20:00-Run 800 Meters, Max Reps, Rest 3:00 Power Snatches (115/80) 23:00-27:00-Run 400 Meters, then Max Reps Thrusters (95/65)
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “BFF” Teams of 2 AMRAP 20: 50 Wallballs (20/14) 40 Kettlebell Swings (53/35) 30/24 Calorie Row 40 Slam Balls (30/20)
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