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Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Achilles Tendon Stretch (No Measure)

Hold for 2 Minutes

Function Strength

1RM: Front Squat

Sport Strength

1RM: Snatch

Function & Sport

Whip Cream (Time)

3 Rounds of:

500m Row

12 Thrusters (95/65)

21 Toes to Bar

Injury Prevention

Foam Roll Upper / Lower Back (No Measure)

1 x 20 / Area

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