Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

3×10: Back Extension

3×10: GHD Sit Up

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Injury Prevention

LAX Ball Scapular Mobility (No Measure)

* 2 Minutes / Side