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15
Mar

Wednesday 031616


Announcements

We are hosting the Best Buddies Fundraiser WOD! – SATURDAY 3/19 @ 10:00am. All other classes are canceled, please plan accordingly, we would love to have you there for the fun!

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

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Workout of the Day

* 20 Minute Time Cap

Verger (AMRAP – Reps)

5 Rounds of:

12 Dumbbell Snatches (Alternate Arms) (70/50)

9 Bench Press (185/125)

6 Bar Muscle Ups

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

12 Dumbbell Snatches (Alternate Arms) (60/40)

9 Bench Press (165/105)

3 Bar Muscle Ups

[Scale 2]:

5 Rounds of:

12 Dumbbell Snatches (Alternate Arms) (35/25)

9 Bench Press (95/65)

6 Pull Ups or Ring Rows

After Party

Ultra PUMP (AMRAP – Reps)

Tabata (:20 On, :10 Off – Rounds)

Curl to Press

Overhead Shrug

* You pick the weight, alternate between movements.

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