Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

5 Rounds for QUALITY of:

5 Strict Pull-Ups

10 V-Ups or Hollow Raises

Metcon

Snow Emergency (Time)

3 Rounds of:

30 Wall Balls (24/20)

30 Box Jumps (20/14)
* 15 Minute Time Cap

Injury Prevention

LAX Ball in Calfs (No Measure)

* 2 Minutes / Side