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7
Dec

Monday 120814

Announcements

Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

Banded Front Rack Stretch (No Measure)

2 Minutes / Side

Metcon

Clinton (AMRAP – Rounds and Reps)

AMRAP 10:

3 Thrusters (95/65)

3 Chest to Bar Pull-Ups

6 Thrusters (95/65)

6 Chest to Bar Pull-Ups

9 Thrusters (95/65)

9 Chest to Bar Pull-Ups

* Continue this pattern until time is called.

Strength

3×2: Front Squat

Across, build to 85-90% 1RM

* 20 Minute Time Cap

Injury Prevention

Couch Stretch (No Measure)

2 Minutes / Side

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