Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏋🏼♂️ STRENGTH
Snatch Complex (1×3)
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
🔥 CONDITIONING
Metcon (AMRAP – Rounds and Reps)
“Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh.
Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets.