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7
May

Friday 050815

Announcements

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

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

View Public Whiteboard

Warm-Up

Metcon (No Measure)

3 Sets for Quality of:

1 Bear Crawl – Across Room

10 Hand Release Push-Ups

:30 Pull-Up Bar Hang

Then, Band Walks:

Test: 5 Squats

10 Side Walks (Left)

10 Side Walks (Right)

1 Forward Walk – Across Room

1 Backward Walk – Across Room

Re-Test: 5 Squats

Workout of the Day

Porcupine Tree (AMRAP – Rounds and Reps)

30 Minute AMRAP of:

800m Run

25 KB Thrusters (35/25)

400m Farmers Carry (35/25)

Midline

Metcon (Time)

3 x MAX Effort:

Forward Leaning Rest Hold

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