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

Group Dynamic (No Measure)

Strength

Front Squat

* Build to a heavy 2 Reps in 15 Minutes.

Workout of the Day

Revenge of the Sith: Part 1 (AMRAP – Reps)

5 Minute AMRAP of:

Handstand Push Ups
* Rest 5 Minutes Before Starting Part 2

Revenge of the Sith: Part 2 (Time)

3 Rounds of:

10 Front Squats (155/105)

50 Double Unders

Mobility

Foam Roll Lats (No Measure)

1 x 20 / Side