Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

2×10: Squat Therapy (No Measure)

With a partner. Spot one another (community).

Function & Sport

10×2: Back Squat (@70-75%1RM. Focus: Bar Speed)

Function WOD

Metcon (Time)

“Gulch”
7 Rounds For Time of:
7 Chest to Bar Pull-Ups
7 Push Press (135/95)
7 Burpees

Sport WOD

Metcon (Time)

“Gulch”
7 Rounds For Time of:
2 Muscle Ups
7 Push Jerks (155/105)
7 Burpees

Injury Prevention

To be done after class unless there is time.

Barbell Calf Smash (No Measure)

2 Minutes / Side