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

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🏋🏼‍♂️ STRENGTH

Pausing Front Squat Complex (1×2)

Build to a Heavy Complex:

1 Pausing Front Squat

1 Front Squat

🔥 CONDITIONING

Metcon (Time)

“Four Loko”

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)
The score is the slowest time of the 5 rounds.