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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

Sports:

7 Minute EMOM of:

5 Sots Press (45/35)

Function:

7 Minute EMOM of:

5 Overhead Squat (45/35)

Function WOD

Double Time – Function (AMRAP – Rounds and Reps)

Teams of 2, with a running clock. 1 Athlete works at a time.

AMRAP 2: Power Cleans (115/75)

AMRAP 2: Push Press (115/75)

AMRAP 3: Power Cleans (115/75)

AMRAP 3: Push Press (115/75)

AMRAP 4: Power Cleans (115/75)

AMRAP 4: Push Press (115/75)

Sport WOD

Double Time (AMRAP – Rounds and Reps)

Teams of 2, with a running clock. 1 Athlete works at a time.

AMRAP 2: Squat Cleans (135/95)

AMRAP 2: Push Jerks (135/95)

AMRAP 3: Squat Cleans (135/95)

AMRAP 3: Push Jerks (135/95)

AMRAP 4: Squat Cleans (135/95)

AMRAP 4: Push Jerks (135/95)

Injury Prevention

Double LAX Ball in Traps (No Measure)

Accumulate 2 Minutes.