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17
Dec

Friday 121815

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

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Workout of the Day

25 Minute Time Cap.

Keep rounds to less than 7 minutes. Strive to perform KB Swings in no more than 3 sets and Pull-Ups in no more than 2 sets.

Heir To The Empire (Time)

3 Rounds of:

Row 1,000m

42 Kettlebell Swings (53/35)

24 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

35 Kettlebell Swings (53/35)

15 Pull-Ups

[Scale 2]:

750-meter row

25 Kettlebell Swings (35/26)

15 Ring Rows

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