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

View Public Whiteboard

Strength

Double Paused Push Jerk (Heavy 2 in 15 Min.)

Pauses:

:3 in Dip Position

:3 in Catch Position

Conditioning

Metcon (Weight)

Every 3:00 for 15 Min.

15 Slamballs (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk (no pauses)