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

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🏋🏼‍♂️ STRENGTH

Pausing Overhead Squat

Build to a heavy single with a 3 second pause

🔥 CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“Double Jointed”

AMRAP 16:

15 Overhead Squats (95/65)

30 Double Unders

15 Deadlifts (95/65)

30 Double Unders
Expect to complete 3-4+ rounds.