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28
Dec

Friday 122917

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

Strength

Complete a set of Back Squat every 2 minutes climbing in weight.

Set 1: Back Squat (10 Back Squat @ 60-65% 1rm)

Set 2: Back Squat (8 Back Squat @ 65-70% 1rm)

Set 3: Back Squat (6 Back Squat @ 70-75% 1rm)

Set 4: Back Squat (4 Back Squat @ 80-85% 1rm)

Set 5: Back Squat (2 Back Squat @ 85-90% 1rm)

Conditioning

10 Minute Time Cap.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
[Scale 1]:

25-20-15-20-10

Double Unders

50-40-30-20-10

Sit-Ups

[Scale 2]:

75-65-55-45-35

Single Unders

35-28-21-14-10

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