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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Warm-Up

Metcon (No Measure)

2 Rounds for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squat with PVC

10 Sit-Ups to Pike

10 Good Mornings with PVC

10 Pull-Ups or Ring Rows

10 Ring Dips or Push Ups

* Round 1: Use a PVC Pipe

* Round 2: Use a Barbell

** 10 Minute Time Cap

Workout of the Day

[Front Squat ]

Set Order: 10-5-3-1-1-1-3-5-10

Complete in 25 Minutes, Rest as Needed Between Sets.

Front Squat

2 x 10 @ 60-65% 1RM

Front Squat

2 x 5 @ 70-75% 1RM

Front Squat

2 x 3 @ 80-85% 1RM

Front Squat

3 x 1 @ 90-95% 1RM

Mobility

Downward / Upward Dog (No Measure)

* 1 x 20 – Go Slow

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