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

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Warm-Up

Metcon (No Measure)

2 Sets of:

400m Run

10 Hollow Rocks

10 Superman Rocks

Strength

1 x 1: Bench Press

[Bench Press Warm-Up]

* 15 Minutes to Build to a Heavy Single

[First 8 Minutes]

Hits sets of 3-5 increasing weight from one set to the next.

[Second 7 Minutes]

As the weight becomes heavier, perform single repetitions until you find a challenging weight.

Workout of the Day

Littlefoot (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

10 Clapping Push-Ups

20 Toes 2 Bar

30 Good Mornings (45/35)