Main – Albany CrossFit: WOD – (Be)tter

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Weightlifting

Push Jerk (5×3 across)

Build up to a heavy set of 3 that you can hit for all five sets. Try to shoot for 85-90% of your 1RM
*20 Minute time cap

WOD

Blake (Time)

4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups