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17
Oct

Sunday 101815

Announcements

Weekend Schedule:
Friday (10/23): Last Class is Noon. No Open Gym.
Saturday (10/24): All classes are canceled for Fall Face Off. Stop by and support our community!

We are still looking for Volunteers, talk to a coach if you are interested.

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

* Complete in 15 Minutes. Rest 1:1.

Metcon (5 Rounds for time)

5 x 5 of:

Unbroken Legless Rope Climbs

[Scaling Suggestions]:

[Scale 1]:

5 x 5 of:

Rope Climbs

[Scale 2]:

5 x 5 of:

Rope Get-Ups (Straight Legs)

* Control up & down.

Workout of the Day

* Record REPS for each AMARAP.

Goldeneye (3 Rounds for reps)

4 Minute AMRAP of:

40 Double Unders

14 Alternating Pistols (Total)

* Rest 1 Minute

3 Minute AMRAP of:

30 Double Unders

12 Alternating Pistols (Total)

* Rest 1 Minute

2 Minute AMRAP of:

20 Double Unders

10 Alternating Pistols (Total)

[Scaling Suggestions]:

[Scale 1]:

Double Unders: 20-15-10

Pistols: Same Reps, Scaled Pistol

[Scale 2]:

Single Unders: 40-30-20

Air Squats: 14-12-10

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