Main – Albany CrossFit: WOD – (Be)tter

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Fitness

Push Jerk (3×3)

Sport

Metcon (Weight)

1 RM Weighted Pull up

Strict HSPU (Max Effort )

Metcon (AMRAP – Reps)

Max Double Under’s in 2 Minutes

Fitness and Sport

500m Row (Time)

Max Effort 500m Row

Metcon (AMRAP – Reps)

5 Minutes Max Effort Wallballs