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Main – Albany CrossFit: WOD – (Be)tter

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WOD Prep / Skills

LAX Ball in Forearms (No Measure)

2 Minute / Side.

Metcon

Choose AMRAP A) or B) then immediately at the 9 minute mark (regardless of the WOD you chose) build to a 1RM Clean & Jerk in 6 Minutes.

A): CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

B): CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Injury Prevention

5 Minute Squat Test (No Measure)

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