Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Pull-Up Bar Hang (No Measure)

4 Sets of :30 Second Hangs with 1 Minute of Rest Between Sets

Strength

Metcon (Weight)

10 Minute EMOM of:

3 Front Squats

@ 50-60% 1RM

Metcon

Abs of Steel (Time)

100 Ab Mat Sit-ups

On The Minute:

7 Burpees

Injury Prevention

Banded Super Couch Stretch (No Measure)

2 Minutes / Side