Main – Albany CrossFit: WOD – (Be)tter

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Weightlifting

No resting on the ground or the hang. Resting in the front rack is OK. Rest 3 minutes before going on to the next weight

Squat Clean (Max Set)

Establish a max set of unbroken TnG Squat Cleans, 165/115

Squat Clean (Max Set)

Establish a max set of unbroken TnG Squat Cleans, 185/135

Squat Clean (Max Set)

Establish a max set of unbroken TnG Squat Cleans, 205/145

WOD

Metcon (7 Rounds for time)

“Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.