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

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Warm-Up

Metcon (No Measure)

2 Sets of:

200m Run

1 Bear Crawl (Across Room)

10 Hollow Rocks

10 Superman Rocks

Skills Practice

Goat Day (AMRAP – Reps)

On the Minute x 20:

Odd Minutes – Goat 1

Even Minutes – Goat 2

“Goats” are skills we don’t like / are not very good at.

Choose 2 skills you need to work on and perform 5-8 QUALITY reps each minute.

Workout of the Day

Metcon (10 Rounds for time)

10 Sets of:

100m Sprints

* Rest as Needed between efforts.