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15
Jan

Saturday 011616

Announcements

Class is canceled on SUNDAY 1/17. The CrossFit space will be in use for the Attitude Nation Weightlifting seminar.

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

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Workout of the Day

Candy (AMRAP – Rounds and Reps)

12 Minute AMRAP,

In Teams of 2:

3 Box Jumps (30/24)

6 Burpees

9 Pull-Ups

* Rest 2 Minutes then,

12 Minute AMRAP,

In Teams of 2:

3 Toes To Bar

6 Push Ups

9 Wall Balls (20/14)

* One partner completes a full round before switching.

[Scaling Suggestions]:

[Scale 1]:

12 Minute AMRAP,

In Teams of 2:

3 Box Jumps (24/20)

6 Burpees

9 Pull-Ups

* Rest 2 Minutes then,

12 Minute AMRAP,

In Teams of 2:

3 Toes To Bar

6 Push Ups

9 Wall Balls (20/14)

[Scale 2]:

12 Minute AMRAP,

In Teams of 2:

3 Box Jumps (20/12)

6 Squat Thrust

9 Ring Rows

* Rest 2 Minutes then,

12 Minute AMRAP,

In Teams of 2:

3 Knee Tucks

6 Push Ups

9 Wall Balls (14/10)

After Party

The Junkyard Dog (AMRAP – Rounds)

In Teams of 2,

5 Minute AMRAP of:

Part A.

2 Partner Triple Jumps

Part B.

2 Partner Jump Overs + Crawl Under

* 1 Partner completes all of Part A., then Partner B completes Part A. Both partners then move on and complete all of Part B before returning back to Part A.

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