Tuesday 012015


Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Spiderman Lunge with Hamstring Stretch (No Measure)

Crawl across the gym floor and back.


Captain Crunch (AMRAP – Rounds and Reps)

In Teams of 2,

20 Minute AMRAP of:

30 Lateral Barbell Burpees

30 Chest to Bar Pull-Ups

30 Power Cleans (135/95)

Injury Prevention

Tripod Practice (No Measure)

4 x 30 Second Holds

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