Announcements

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep / Skills

Metcon (6 Rounds for time)

For QUALITY:

3 x Max Effort – L-Hang (from Pull-Up Bar)

Then

3 x Max Effort – Planche

* Rest as needed between attempts

** Record the time for each attempt.

Strength

5×5: Back Squat

@ 70-75%1RM.

Metcon

Porcelain (Time)

21-15-9 of:

Calorie Row

Burpees
* 10 Minute Time Cap

Injury Prevention

LAX Ball Pec Smash (No Measure)

* 2 Minutes / Side