Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Barbell Quad Smash (No Measure)
Test: 5 Squats
Smash: 2 Minutes / Side
Re-Test: 5 Squats
Skills
Thruster Technique (No Measure)
Coach led with an empty barbell.
Metcon
Three Amigos (AMRAP – Rounds and Reps)
25 Minute AMRAP of:
3K Row
100 Kettlebell Swings (70/53)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
* 1 athlete works at a time – split up as desired.
** RX Plus – 100 Dumbbell Snatches (70/50)
Injury Prevention
Couch Stretch (No Measure)
2 minutes / side