Main – Albany CrossFit: WOD – (Be)tter

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Fitness

Front Squat (7 x 5)

Sport

Metcon (7 Rounds for weight)

7 Minute EMOM:
3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

WOD

Metcon (AMRAP – Reps)

Teams of 2 complete as many reps as possible in 5 mins at each station

Station 1: Wall Balls, 20/14
Station 2: Pull ups
Station 3: Push Press, 95/65
Station 4: Burpee over bar

Rest 1 Minute between stations