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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Calf Smash (No Measure)

2 Minutes / Side

Function WOD

Open Test – Function (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

50 Wall Ball (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes 2 Bar

30 Pull Ups

30 Bar Facing Burpees

20 Deadliffs (135/95)

20 Push Press (135/95)

10 Overhead Squat (135/95)

10 Ring Dips

Sport WOD

Open Test (AMRAP – Rounds and Reps)

20 Minute AMRAP:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes To Bar

30 Chest to Bar Pull Ups

30 Bar Facing Burpees

20 Power Cleans (145/100)

20 Push Jerks (145/100)

10 Snatches (145/100)

10 Muscle ups

Injury Prevention

Couch Stretch (No Measure)

2 Minutes / Side

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