Weekend Schedule Changes:
1. FRIDAY (6/9): The noon will be the last class of the day. We will see you all at 5:45pm for Friday Night Fights!
2. SATURDAY (6/10): OCR Class is canceled this weekend. Good luck in Tuxedo, NY at the Spartan Sprint race everyone!
3. SAT (6/10) & SUN (6/11): The double will be unavailable for OPEN gym use both days because we are hosting a RockTape seminar.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
On the Minute x 8:
ODD: MAX Headstand HOLD
EVEN: 7-10 Hang Muscle Cleans (45/35)
MAX Tripod HOLD
* 15 Minutes to build to a max unbroken set of 3 power cleans.
Power Clean (3RM Unbroken)
Workout of the Day
* 12 Minute Time Cap
25 Power Cleans (135/95)
* Complete 7 Wall Balls (20/14) at the top of each minute (including the first).
Power Cleans (115/75)
25 Squat Thrust
25 Hang Power Cleans (95/65)
* 5 Wall Balls (14/10) On the Minute.