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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Metcon (No Measure)

FLEXIBILITY:

15 Sit Up to Straddles

2 Minute Hold – Pancake Split

15 Sit Up to Pikes

2 Minute Hold – Pike Stretch

Metcon

Team OPEN Test (AMRAP – Rounds and Reps)

20 Minute AMRAP,

In Teams of 2:

100 Wallballs (20/14)

100 Double Unders

80 Box Jumps (24/20)

80 Toes to Bar

60 Chest to Bar

60 Burpees

40 Cleans (145/100)

40 Jerks (145/100)

20 Snatches (145/100)

20 Muscle Ups

*Split reps as needed

Injury Prevention

Couch Stretch (No Measure)

2 Minutes / Side

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