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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

A): Agility Ladder Drills (No Measure)

B): Barbell Technique Drills (No Measure)

– Snatch

– Clean

– Jerk

– Thruster

Metcon

Lucky Charms (Time)

In Teams of 2:

40 Burpee Box Jump (20”)

30 Snatches (135/95)

40 Burpee Box Jump (20”)

30 Clean and Jerks (135/95)

40 Burpee Box Jump (20”)

30 Thrusters (135/95)

* Split the workout as desired between teammates.
* 20 Minute Time Cap

Injury Prevention

LAX Ball in Calfs (No Measure)

* 2 Minutes / Side