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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

Complete all of EMOM A).

Then rest 5 Minutes before starting EMOM B).

A): Metcon (12 Rounds for time)

12 Minute EMOM of:

Odd: 7 Power Clean (135/95) + 30 Double Unders

Even: 7 Toes to Bar + 7 Wall Balls (20/14)

B): Metcon (12 Rounds for time)

12 Minute EMOM of:

Odd: 5 Overhead Squats (135/95) + 30 Double Unders

Even: 5 Box Jumps (24/20) + 7 Wall Balls (20/14)

Injury Prevention

Barbell Smash: Inner Thigh (No Measure)

* 2 Minutes / Side

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