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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Quad Smash (No Measure)

2 Minutes / Side

Metcon

Fruit Loops (Time)

3 Rounds for Time of:

25 Thrusters (95/65)

25 Toes to Bar
* 15 Minute Time Cap

Strength

Choose either complex A or B.

Example: Repeat 1 Snatch Balance + 1 Sots Press x 3, without putting down the barbell to equal 1 set.

A: Metcon (Weight)

5 x 3 of:

Pressing Snatch Balance + Overhead Squat

B: Metcon (Weight)

5 x 3 of:

Snatch Balance + Sots Press

Injury Prevention

2×10: Downward / Upward Dog (No Measure)