Announcements

Main – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Agility Ladder Drills (No Measure)

Skills Practice

A): Thruster Technique (No Measure)

B): Pull-Up Technique (No Measure)

Workout of the Day

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
* 8 Minute Time Cap

After Party

Metcon (AMRAP – Reps)

Tabata Grasshoppers

:20 On, :10 Off

Mobility

Banded Super Couch Stretch (No Measure)

* 2 Minutes / Side