Announcements

Main – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Warm-Up

The Junkyard Dog! (No Measure)

3 Minute AMRAP with a Partner.

Skills

Barbell Technique Drills (No Measure)

1.) Power Snatch

2.) Power Clean

3.) Push Jerk

Workout of the Day

90 Day Challenge “Open” WOD (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

15 Ground to Overhead (75/55)

30 Double Unders

* Barbells must be loaded with full sized plates.

** Single Unders do not count for the 90 Day Challenge.

Mobility

Barbell Calf Smash (No Measure)

* 2 Minutes / Side