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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

For QUALITY:

Tabata: Hollow Hold

* Rest 2 Minutes

Tabata: Superman Hold

Metcon

Macho Man (AMRAP – Rounds)

Every Minute On The Minute for as Long as Possible:

3 Power Cleans

3 Front Squats

3 Jerks

(185,135)

*If you complete 10 rounds, add one rep to each movement for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Injury Prevention

1×12: Downward / Upward Dog (No Measure)

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