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20
Oct

Wednesday 102115

Announcements

Weekend Schedule:
Friday (10/23): Last Class is Noon. No Open Gym.
Saturday (10/24): All classes are canceled for Fall Face Off. Stop by and support our community!

We are still looking for Volunteers, talk to a coach if you are interested.

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

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Workout of the Day

Shamrock Farms (2 Rounds for reps)

Following the pattern of 2-4-6-8, etc,

7 Minute AMRAP of:

Deadlifts (225/155)

Strict Handstand Push-Ups

* Rest 5 Minutes

Then, following the pattern of 2-4-6-8, etc,

7 Minute AMRAP of:

Power Cleans (155/105)

Alternating Pistols
[Scaling Suggestions]:

[Scale 1]:

Deadlift (185/125)

Handstand Push-Ups (Use 1-3 AbMats to Scale ROM)

Power Cleans (115/80)

Scaled Pistols

[Scale 2]:

Deadlift (105/75)

Feet Elevated Push-Ups

Power Clean (75/55)

Alternating Lunges

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