Main – Albany CrossFit: WOD – (Be)tter

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Weightlifting

Back Squat (1 RM)

WOD

Metcon (Time)

Row
500m easy
500m hard
500m easy
500m hard

This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.