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29
Aug

Saturday 083014

Main – Albany CrossFit: WOD – (Be)tter

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WOD

Metcon (AMRAP – Reps)

“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)

Metcon (AMRAP – Reps)

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

Metcon (AMRAP – Reps)

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

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