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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

For QUALITY,

2 Rounds of:

10 Hollow Rocks

15 Right Leg Circles

15 Left Leg Circles

10 Superman Rocks

1×3: Paused Back Squat

* Build to a heavy 3 Reps with a 3 second pause at the bottom of each rep in 20 minutes.

Metcon

Chickens in the Pen (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

15 Cal Row

15 Wall Balls, 20/14

Injury Prevention

Pigeon Pose (No Measure)

* 2 Minutes / Side