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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Quad Smash (No Measure)

* 1 Minute / Side

Barbell Smash: Inner Thigh (No Measure)

* 1 Minute / Side

Metcon

Cookie Crisp (Time)

21 – 15 – 9:

Thruster (95/65)

Front Squat (95/65)

Wall Ball (20/14)
* 15 Minute Time Cap

Strength

Strict Press

* Build to a heavy single.

Injury Prevention

Couch Stretch (No Measure)

* 2 Minutes / Side

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