Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

LAX Ball in Forearms (No Measure)

2 Minutes / Side

Gymnastics

Pull-ups (Function/Sport: 5,5,4 Scaled: 10,10,8)

Function: Strict Pull Ups

Sport: Strict Pull Ups

*Weight Vest (20/10)

Scaling: Difficult Barbell Pull-Ups

* Rest 2 Minutes between sets.

** 8 Minute Time Cap

Function WOD

Promontory (Time)

1k Row

On the Minute, 3 Front Squats (135/95)

RX Plus = 3 Squat Clean (135/95)

Injury Prevention

LAX Ball Foot Smash (No Measure)

2 Minutes / Side