Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Muscle Snatch (1×3)

Build to a moderate weight to allow for sound mechanics.


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.

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