Main – Albany CrossFit: WOD – (Be)tter

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WOD

Metcon (Time)

1k Row, followed by:
21-15-9:
KBS, 70/53
Burpees

Fitness

Metcon (10 Rounds for reps)

10 Minute EMOM
Odd: Power Clean + Hang Power Clean + 3 Front Squats – you choose the weight
Even: 3-6 Pull ups

Sport

Metcon (10 Rounds for reps)

10 Minute EMOM
Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight
Even: 3-6 Muscle ups