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30
Sep

Monday 100112

Attention: This Friday (10/5) the 5pm, 6pm, and 7pm classes at CrossFit Clifton Park, and the 6pm and 7pm classes at Albany CrossFit will be cancelled in preparation for Saturday's Fall Face-Off Competition.  There will be an additional WOD posted that day for anyone who still wants to be able to get in their workout outside of the gym.  Please plan workouts accordingly.  Thanks!

Link of the Day

This Week's Mobility:

 

Warm-Up:

3 Rounds:

15 Wallballs

10 Burpees

5 Wall Climbs

 

WOD:

I. 4 Rounds For Total Time:

10 Unbroken Fronts Squats at 70% 1RM

Run 400m

*Rest after each round as long as it took to complete the previous round

*35 minute cap

II. 3 Attempts

Max Toes-to-Bar

*Scaling options will be provided for all athletes by the coaches in class

 

Competitors:

For more guidance, please email kevin.houston@albanycrossfit.com

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