Albany CrossFit – Albany CrossFit: WOD – (Be)tter
7 Minute Time Cap.
ACF OPEN Competitors: email Fran TIME to JAMES.AMCD@YAHOO.com by 8:00pm on THURSDAY, JANUARY 4th.
Thrusters, 95# / 65#
* Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups
Dumbbell Thrusters (30/15 per hand)
* Set top of the rings where the strap is attached to shoulder height. Feet must be up against a ballistic block placed under the pull-up bar.