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24
Jan

Monday 012516


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

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Workout of the Day

12 Minute EMOM of:

ODD: 2 Back Squat @ 70%1RM

Even: :30 Burpee Box Jumps (24/20)

* Increase Back Squat Weight every 3 rounds.

** Record Heaviest Weight & Burpee BJ Reps.

ODD:: Back Squat (@ 70%1RM, Climbing Every 3 Rounds)

EVEN:: Burpee Box Jump

After Party

* 10 Minute Time Cap

Lion-O (Time)

30-20-10 of:

Inverted Ring Rows (Feet on Ballistic Block)

KB Push Press (53/35)

[Scaling Suggestions]:

[Scale 1]:

30-20-10 of:

Inverted Ring Rows (Feet on Floor)

KB Push Press (35/26)

[Scale 2]:

30-20-10 of:

Ring Rows

KB Push Press (26/18)

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