Main – Albany CrossFit: WOD – (Be)tter

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Fitness

Back Squat (7×5 Across)

Sport

Clean Complex (AHAP)

Power Clean + Push Press + Push Jerk + Split Jerk
Work up to a heavy set.

WOD

Metcon (12 Rounds for weight)

12 Minute EMOM
Odd: 7 Deads – you choose the weight
Even: 50 Double unders