Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
3 Rounds for Quality of:
:30 Sampson Stretch / Side
10 Overhead Squat with PVC
10 Sit-Ups to Pike
10 Good Mornings with PVC
10 Pull-Ups or Ring Rows
10 Ring Dips or Push Ups
* Round 1: Use a PVC Pipe
* Round 2-3: Use a Barbell
** 15 Minute Time Cap
Skills Practice
Power Snatch Technique (No Measure)
Workout of the Day
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
* 10 Minute Time Cap