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

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Barbell Complex (1×6)

1 Power Clean

2 Front Squats

3 Push Jerks
The 6-rep complex is designed to be completed unbroken.


Metcon (Time)

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats
Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets.

Expect this workout to take between 5-10 minutes to complete

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