Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Complete Back Squats every 2:30 for 9 Sets.
Set & Rep Order:
1. 10 Back Squats @ 60-65% 1rm
2. 5 Back Squats @ 70-75% 1rm
3. 3 Back Squats @ 80-85% 1rm
4. 1 Back Squat @ 90-95% 1rm
5 & 6. 1 Back Squat PR Attempts
7. 3 Back Squats @ 80-85% 1rm
8. 5 Back Squats @ 70-75% 1rm
9. 10 Back Squats @ 60-65% 1rm
* Recalculate %s if you PR your 1rm.
Back Squat
2 x 10 @ 60-65% 1RM
Back Squat
2 x 5 @ 70-75% 1RM
Back Squat
2 x 3 @ 80-85% 1RM
Back Squat
3 x 1 @ 90-95% 1RM
After Party
6 Minute Time Cap.
[Scale 1]:
75 Burpees
[Scale 2]:
50 Burpees
100 Burpees (Time)
100 Burpees!