Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Strength
Barbell Complex (1×6)
1 Power Clean
2 Front Squats
3 Push Jerks
The 6-rep complex is designed to be completed unbroken.
🔥 CONDITIONING
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