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

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Warm-Up

A.): Group Dynamic (No Measure)

B.): Barbell Calf Smash (No Measure)

* 3 Minutes / Side

Workout of the Day

* 16 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

4 Rounds of:

15 Box Jumps (30/24)

400m Run

[Scale 2]:

3 Rounds of:

15 Box Jumps (24/20)

400m Run

Metcon (Time)

4 Rounds of:

15 Box Jumps (36/30)

400m Run

Skills Practice

Metcon (No Measure)

Practice for 10 Minutes:

Rope Climbs

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