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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Turkish Get Up (No Measure)

* Practice for 10 Minutes

Metcon

Born Free (Time)

15-12-9 of:

Thruster (115/80)

Chest to Bar Pull-Ups

-Then Right Into-

15-12-9 of:

Burpee Box Jump (24/20)

Squat Clean (115/80)
* 20 Minute Time Cap

Injury Prevention

5 Minute Squat Test (No Measure)