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21
Feb

Monday 022216

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

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CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
[Scaling Suggestions]:

[Scale 1]:

No Change – Attempt as you would in the OPEN.

[Scale 2]:

14-Minute AMRAP:

60 Calorie Row

50 Knee Tucks

40 Wall-Ball (14/10)

30 Cleans (95/65)

20 Scaled Muscle Ups

After Party

Tabata Ring Holds (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Ring Support HOLD

Bottom of Dip HOLD

[Scaling Suggestions]:

[Scale 1]:

Same as RX, or mix & match RX & Scale 2.

[Scale 2]:

Top of Ring Push-Up HOLD

Bottom of Ring Push-Up HOLD

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