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Monday 051115


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

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

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Metcon (No Measure)

3 Sets for Quality of:

1 Forward Bear Crawl

1 Reverse Bear Crawl

10 Scap-Push-Ups

8 Banded Rows / Side

* Bear Crawl is done to and from the Rig.

Skills Practice

Metcon (Time)

For Time & Quality,

25-15-10-5 of:

Hollow Rocks

Superman Rocks

* 30 Unbroken Double Unders – After Each Set.

Workout of the Day

I, CrossFit (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

25m Handstand Walk

20 Knees to Elbow

15 Hip Extensions (25# Plate)

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