Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🏋🏼♂️ STRENGTH
Muscle Snatch (1×3)
Build to a moderate weight to allow for sound mechanics.
🔥 CONDITIONING
Metcon (Weight)
“Four Square”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches
Athletes Build in Weight Over the 5 Rounds
To maintain intensity and have some rest built in, let’s aim to complete these rounds in 3 minutes or less. Record the barbell weight used for each round, with the final score being the heaviest load lifted.