Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏋🏼♂️ STRENGTH
Back Squat
12 minutes to build to a heavy set of 3
🔥 CONDITIONING
Metcon (Time)
“Dumbledore”
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
30 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike
Choose a dumbbell weight that you can complete the hang clean and jerks in 3 sets or less.