Announcements

Next Bring a Friend Day – Saturday, May 16th. Any Class on the Schedule.

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

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Warm-Up

A): Group Dynamic (No Measure)

B): Banded Front Rack Stretch (No Measure)

* 2 Minutes / Side

Workout of the Day

1 x 3: Front Squat (@ 75% 1RM)

1 x 3: Front Squat (@ 80% 1RM)

1 x 3: Front Squat (@ 85% 1RM)

1 x 3: Front Squat (@ 90% 1RM)

1 x 3: Front Squat (@ 95% 1RM)

After Party

Metcon (AMRAP – Reps)

Tabata (8 Rounds of:)

Burpees

Air Squats

* Alternate Between Movements.