Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep

Metcon (No Measure)

12 Minute AMRAP for Quality of:

1 Slow Bear Walk

10 PVC Pass Through

15 Kip Swings or 20-30 Second Hang Hold

10 Air Squats

Function & Sport

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 Minute Clock

50 Burpees (In Unison)

In time remaining, AMRAP of:

30 Deadlifts (225/155)

30 Toes 2 Bar

Injury Prevention

5 Minute Squat Test (No Measure)