Announcements

Main – Albany CrossFit: WOD – (Be)tter

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Metcon (No Measure)

Reverse TABATA (:10 On :20 Off) for QUALITY of:

Ring Support and Bottom of Dip.

* Alternate each Round between both exercises.

Strength

Thruster

* Build to a heavy 3 reps for the Thruster in 15 Minutes.

** Take the bar off the Rig or Floor. Your choice.

Metcon

Happy Gilmore (Time)

50 Calorie Row

50 Box Jumps (24/20)

25 Power Cleans (135/95)

25 Lateral Burpees Over the Bar
* 15 Minute Time Cap

Injury Prevention

5 Minute Squat Test (No Measure)