Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Shoulder Distraction with Squat Hold (No Measure)

1 x 15 Release / Compact per side.

Function WOD

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Sport WOD

K-Train (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
50 Bar-Facing Burpees
30 Power Snatches, 135# / 95#
10 Muscle-Ups

Function & Sport

5×5: Front Squat (@ 70-80% 1RM)

Injury Prevention

Couch Stretch (No Measure)

3 Minutes per Side