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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (Weight)

8 -to- :1 for QUALITY of:

Ring Rows

Standing Dumbbell Inverted Cross (Use DBs or Metal Plates)

* Record Weight of DB or Plates used.

Strength

1×1: Tall Clean

* Practice speed / pulling yourself under the bar or work up to a heavy single in 15 Minutes.

Metcon

Spanish Eyes (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

2 Rope Climbs with Spanish Wrap

7 Push Ups

7 Dips

Injury Prevention

Chest Opener (No Measure)

With a Partner & Foam Roller.
1 x 10 Contract / Release stretches / Partner.