Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Barbell Calf Smash (No Measure)
2 Minutes / Side
Function WOD
Open Test – Function (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
50 Wall Ball (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes 2 Bar
30 Pull Ups
30 Bar Facing Burpees
20 Deadliffs (135/95)
20 Push Press (135/95)
10 Overhead Squat (135/95)
10 Ring Dips
Sport WOD
Open Test (AMRAP – Rounds and Reps)
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes To Bar
30 Chest to Bar Pull Ups
30 Bar Facing Burpees
20 Power Cleans (145/100)
20 Push Jerks (145/100)
10 Snatches (145/100)
10 Muscle ups
Injury Prevention
Couch Stretch (No Measure)
2 Minutes / Side