Announcements

Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

The Junkyard Dog! (No Measure)

* 3 Minute AMRAP with a Partner

Skills Practice

Medicine Ball Clean Technique (No Measure)

Progression:

– Deadlift (Focus: Setup)

– Deadlift Shrug (Focus: Fast Extension & Shrug with no Arm Bend)

– Front Squat (Focus: Depth of the Catch)

– Shrug & Drop Under (Focus: Shrug & Beating the Ball Down)

– Full Medicine Ball Clean

Workout of the Day

C-3PO (Time)

Complete:

75 Medicine Ball Cleans (20/14)

75 Wall Balls (20/14)

Mobility

Barbell Quad Smash (No Measure)

* 2 Minutes / Side