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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Barbell Quad Smash (No Measure)

* 2 Minutes / Side

Strength

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Establish a 1RM Bear Complex in 15 Minutes.

Metcon

Tommy Boy (AMRAP – Rounds and Reps)

14 Minute AMRAP of:

15 Plate Ground To Overhead (45/25)

25 Sit-Ups

35 Air Squats

Injury Prevention

Russian Baby Maker (No Measure)

* 2 Minute Hold

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