Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Weightlifting

Back Squat (5 x 7 across )

WOD

Metcon (Time)

“The Admiral”
3 Rounds For Time:
20 Burpee Pull ups – bar should be about 6′ above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20″ – games standards