Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

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

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Warm-Up

Agility Ladder Drills (No Measure)

Workout of the Day

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off for 8 Rounds):

Air Squats