Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (No Measure)
For QUALITY:
Tabata: Hollow Hold
* Rest 2 Minutes
Tabata: Superman Hold
Metcon
Complete all of EMOM A).
Then rest 5 Minutes before starting EMOM B).
A): Metcon (12 Rounds for time)
12 Minute EMOM of:
Odd: 7 Power Clean (135/95) + 30 Double Unders
Even: 7 Toes to Bar + 7 Wall Balls (20/14)
B): Metcon (12 Rounds for time)
12 Minute EMOM of:
Odd: 5 Overhead Squats (135/95) + 30 Double Unders
Even: 5 Box Jumps (24/20) + 7 Wall Balls (20/14)
Injury Prevention
Barbell Smash: Inner Thigh (No Measure)
* 2 Minutes / Side