Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Perform a Set of Back Squats every 2:30 Minutes:
Sets 1 & 2: 5 Back Squat @ 75% 1RM, Across
Sets 3, 4, & 5: 3 Back Squats @ 80% 1RM, Across
Sets 6, 7, 8, 9, & 10: 1 Back Squat @ 85% 1RM, Climbing
[Scale 1]:
No Change
[Scale 2]:
If you do not know your 1RM follow the rep progression and find one by the end of the workout.
Back Squat (2 x 5 @ 75% 1RM, Across)
Back Squat (3 x 3 @ 80% 1RM, Across)
Back Squat (5 x 1 @ 85% 1RM, Climbing)
After Party
* 6 Minute Time Cap
100 Burpees (Time)
100 Burpees!
[Scale 1]:
75 Burpees
[Scale 2]:
50 Burpees