Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Banded Front Rack Stretch (No Measure)

Function & Sport

Choose Front Squat or Back Squat.

5×5: Front Squat (@ 75-85% 1RM)

Function & Sport

Choose Front Squat or Back Squat.

5×5: Back Squat (@ 75-85% 1RM)

Function WOD

Metcon (Time)

For Time:

60 Kettlebell Swings (70/53)

* 6 Minute Time Cap

Sport WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)