Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 12 Ring Dips 12 Sumo Deadlift High Pulls (115/75)Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 2001m Run or Row 11 Shoulder Presses 11 Overhead Squats 11 Sumo Deadlift High Pulls 11 Push Presses 11 Front Squats 11 Squat Cleans 11 Push Jerks 11 Back Squats 11 Deadlifts 2001m Run or Row – If you start with a run, end with a row and vice versa. – RX Weight: 115/85.Read more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP w. Partner: 100 Calorie Bike 100 KB Snatches (70/53) 100 Toes to Bar – Split work as needed with one person working at a time.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 2 Rounds: 100′ KB Walking Lunges (70/53)* 400m Run 10 Wall Walks 500m Row * Use two KBs held in at the sides.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 9-15-21-27: V-Ups DB Thrusters (30/20 per hand) – Perform 10 Shuttle Runs (1 run = 25′ down, 25′ back) at the start of each round.Read more