Announcements
WOD’s can be scaled for athletes of all abilities
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep
1×12: PVC Pass Through (No Measure)
Function Strength
5×3: Back Squat
Sport Strength
5×3: Front Squat
Function WOD
Hollandaise – Function (AMRAP – Rounds and Reps)
AMRAP 8:
3 Push Press (95/65), 3 Box Jumps (24/20)
6 Push Press (95/65), 6 Box Jumps (24/20)
9 Push Press (95/65), 9 Box Jumps (24/20)
Continue to add 3 reps per round until time is called.
Sport WOD
Hollandaise (AMRAP – Rounds and Reps)
AMRAP 8:
3 Power Snatches (95/65), 3 Box Jump Overs (24/20)
6 Power Snatches (95/65), 6 Box Jump Overs (24/20)
9 Power Snatches (95/65), 9 Box Jump Overs (24/20)
Continue to add 3 reps per round until time is called.