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22
Nov

Friday 112318

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

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Strength

Every 2 Mins. Complete a set of Back Squats

Set 1: 3 @ 75% 1rm

Set 2: 3 @ 80% 1rm

Set 3: 3 @ 85% 1rm

—-

Set 4: 2 @ 90% 1rm

Set 5: 2 @ 93% 1rm

—-

Set 6: 1 @ 96% 1rm

Set 7: 1 @ 98% 1rm

Set 8: PR @ 101% 1rm

Back Squat (Heaviest Set of 3)

Back Squat (Heaviest Set of 2)

Back Squat (Heaviest Set of 1)

Conditioning

2k Row (Time)

Max Effort 2k Row
[Scaling]:

No change, go for the full thing and get those meters in! You can continue rowing after as well.

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