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28
Jan

Friday 012916

Announcements

This Saturday (1/30) is Bring a Friend Day!
Share your WOD experience with a loved one during any class on the schedule!

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

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Workout of the Day

* Complete the following sets in 22 Minutes.

2 x 5: Hang Snatch (@ 70-75% 1RM)

3 x 3: Hang Snatch (@ 80-85% 1RM)

4 x 1: Hang Snatch (@ 90-95% 1RM)

After Party

* 12 Minute Time Cap

30 Muscle-Ups (Time)

30 muscle-ups for time
[Scaling Suggestions]:

[Scale 1]:

21 Muscle Ups

[Scale 2]:

30 Scaled Muscle Ups or Transitions

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