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22
Jun

Saturday 062312

Reminder: There is only one class today at CrossFit Clifton Park at 10am.  All other classes at Albany CrossFit and CrossFit Clifton Park are cancelled.  It’s a $5 donation per person (proceeds benefiting CrossFit for Hope) and the BBQ will follow immediately after the workout.  Please plan workouts accordingly.  Thanks!

Link of the Day

albany fitness

Warm-Up:

Group Dynamic

WOD:

3 Rounds

Wall Ball Shots (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20″)

Push Press (75/55)

Row for calories

*1 minute rest

In this workout you move through each of the five stations. Performing each movement for a minute. The clock does not reset or stop between exercises. This workout consists of three five minute rounds. On the call of “rotate”, the athletes must move to the next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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

 

Competitors:

I. AMRAP Power Cleans (205/135) in 10 minutes

Rest 2 minutes

AMRAP Ring HSPU in 10 minutes

Rest 2 minutes

AMRAP Double Unders in 10 minutes

(score as total reps)

*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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