Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Metcon (No Measure)
10 Min. AMRAP for Quality:
50’ Weighted Bear Crawl*
50’ One Arm Overhead Carry*
You pick the DB or KB weight. Switch overhead arm after 25’.
12 Min. Time Cap.
Choose the heaviest weight that you can tap-n-go for 2-3 reps. Once you’ve set the weight, complete 20 reps as quickly as possible.
20 Clean and Jerks (225/155)
20 Clean and Jerks (185/125)
20 Clean and Jerks (115/75)
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
2 Mins. Bound Angle Pose
1 Min. Thread the Needle Pose / Side