Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Kettlebell Arm Bar (No Measure)
2 Minutes / Side
Strength
Strict Press Pyramid (5 Rounds for weight)
Strict Press:
5-4-3-2-1
Start at 70% 1RM and then build in weight each set.
Metcon
Burn Baby Burn! (Time)
30 Strict Presses (95/65)
20 Strict Pull-Ups
30 Strict Presses (95/65)
On the Minute – 20 Double-Unders
Injury Prevention
Banded Wrist Distraction (No Measure)
2 Minutes / Side