Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
Metcon (No Measure)
10 to 1:
Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second.
** Make these HARD Ring Rows. All should do them (even if you have Pull Ups).
Rebel Soul (AMRAP – Rounds and Reps)
15 Minute AMRAP of:
50 Double Unders
20 Kettlebell Swings (70/53)
7 Jerks (185/135)
Barbell Calf Smash (No Measure)
2 Minute / Side