Albany CrossFit – CrossFit CrossFit Metcon (Time) 60 Pull-Ups 20 KB Turkish Get-Ups (53/35) – Switch arms as needed.Read more

Albany CrossFit – CrossFit CrossFit Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsRead more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 5 Rounds: :20 Calorie Row :40 Rest :40 Calorie Row :20 Rest 1:00 Burpees 1:00 RestRead more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 2:00 AMRAP: Knees to Elbows Rest 1:00 Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP: 5 Knees to Elbows 7 Wall Balls (20/14) Rest 1:00 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP: 5 Knees to Elbow 7 Wall Balls (20/14) 9 Box Jump Overs (24/20)Read more

Albany CrossFit – CrossFit CrossFit 5 Sets for Weight and Reps: Every 4:00, Complete: 3 Push Presses – Immediately following the last push press, complete a single max set of handstand push-ups. Push Press (Record heaviest 3.) Handstand Push-ups (Record total handstand push-ups.)Read more