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

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Barbell Quad Smash (No Measure)

Test: Front Squat (Barbell)

* 2 Minute Smash / Side

Re-Test: Front Squat (Barbell)

Workout of the Day

The Lost World (AMRAP – Reps)

5 Rounds, Each on a 3 Minute Clock, of:

20 V-Ups

10 Single Legged Glute Bridges / Side

Max Reps Bodyweight Front Squat

* Rest at least 3 Minutes Between Each Round.

Score = Total Front Squat Repetitions

Mobility

1×12: Downward / Upward Dog (No Measure)