Announcements
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Warm-Up
Metcon (No Measure)
2 Rounds for Quality of:
Row for 2 Minutes @ Casual a Pace
3 Worlds Greatest Stretch / Side
1 Slow Bear Crawl
10 PVC Passthrough
10 Overhead Squat
10 Ring Row
10 Hollow Rocks
Workout of the Day
Get Carter (Time)
21-15-9 of:
Deadlifts (225/155)
Box Jumps (24/20)
Handstand Push Ups
* 12 Minute Time Cap
Midline
Metcon (AMRAP – Reps)
Tabata (:20 On, :10 Off for 8 Rounds) of:
V-Ups