Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

WOD Prep

Inchworm (No Measure)

Function Strength

5×1: Front Squat (@ 90% 1RM)

Sport Strength

5×1: Hang Snatch (@ 80% 1RM)

Function & Sport

Melbourne Shuffle (Time)

5 Rounds for Time of:

5 rounds:

12 Kettlebell Swings (70/53)

12 Toes to Bar

200 Meter Run
For RX Plus: 250 Row instead of the Run.

Injury Prevention

5 Minute Squat Test (No Measure)