Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Barbell Quad Smash (No Measure)
* 2 Minutes / Side
Strength
3×10: Back Squat
3 x 10 @ 70-75% 1RM
* Build to your weight slowly & rest 2-3 minutes between working sets.
** 20 Minute Time Cap.
Metcon
Step Brothers (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans
25 Double Unders
6 Power Cleans
25 Double Unders
*Continue to go up by 2 Power Cleans.
Injury Prevention
Couch Stretch (No Measure)
* 2 Minutes / Side