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13
Jun

Thursday 061412

Link of the Day

clifton park gym

Warm-Up:

Row 500m

20 Burpees

Warm-Up Push Jerk

WOD:

I. 5 Sets:

1 Legless Rope Ascent

5 Push Jerks (155/100)

6 Box Jump-Overs (24/20)

Row/Bike/Ski 20 seconds @ 100% effort

*Rest 6 minutes actively between sets

Scaling options for all ability levels will be provided for by your coach

 

Competitors:

**Come in early and perform:

I. Clean – build to a tough single in 10 minutes

II. Press – 5, 5, 5; rest 2 minutes between sets (use chain)

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact kevin.houston@albanycrossfit.com for more information.

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