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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

3×10: Back Squat

3 x 10 @ 70-75% 1RM

* Build to your weight slowly & rest 2-3 minutes between working sets.

** 20 Minute Time Cap.

Metcon

Step Brothers (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

2 Power Cleans (135/95)

25 Double Unders

4 Power Cleans

25 Double Unders

6 Power Cleans

25 Double Unders

*Continue to go up by 2 Power Cleans.

Injury Prevention

Couch Stretch (No Measure)

* 2 Minutes / Side

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