Announcements

Congrats to Nikki Woodard on her 5th place finish in the 90 Day Challenge!!!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

3 Sets for QUALITY of:

Spider-Man Lunge Across the Room

(Power Skip Back)

5 Jumping Air Squats

High Knees Down & Back

:20-:30 Hanging L-Sit

Skills Practice

Box Jumps

MAX Height Box Jump

* Record Height in Comments Section.

* 15 Minute Time Cap

Workout of the Day

Attack of the Clones (12 Rounds for time)

12 Minute EMOM of:

2 Back Squats @ 75%1RM

3 Burpee Box Jumps (24/20)
* Record the TIME for each Round.

Mobility

Foam Roll Calfs (No Measure)

1 x 20 / Side