Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Double KB Squat Hold

:30 Right KB Arm Bar

:30 Left KB Arm Bar

* You choose the weight.

Strength

20 Minutes to build up to a challenging single rep or practice technique.

Front Squat (Challenging Single)

Conditioning

Rowing Intervals (:30/:30) (Calories)

10 Rounds of:

MAX Calories in :30

* Rest :30