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16
Nov

Thursday 111716

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

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Strength

* Build to a heavy single rep in 15 minutes.

Behind The Neck Jerk (Build to a Heavy Single Rep)

Workout of the Day

* 12 Minute Time Cap.

Work to finish the run in less than 2 minutes. Complete the Pull Ups in no more than 2 sets.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
[Scale 1]:

No Change

[Scale 2]:

3 Rounds of:

200m Run

21 Kettlebell Swings (35/26)

12 Barbell Pull-Ups

[Scale 3]:

3 Rounds of:

200m Run

15 Air Squats

12 Barbell Pull-Ups

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