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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Front Rack Stretch (No Measure)

* 2 Minutes / Side

Strength

7RM: Front Squat

20 Minutes to establish a 7RM Front Squat.

Metcon

Wedding Crashers (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

2 Power Cleans (135/95)

2 Box Jumps (24/20)

4 Power Cleans (135/95)

4 Box Jumps (24/20)

6 Power Cleans (135/95)

6 Box Jumps (24/20)

* Continue going up by 2’s until time runs out.

Injury Prevention

Couch Stretch (No Measure)

* 2 Minutes / Side