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9
Mar

Thursday 031016


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

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Workout of the Day

* 12 Minute Time Cap

Feathers Munny (Time)

21-15-9 of:

Deadlifts (225/155)

KB Overhead Walking Lunges (53/35)

Bar Facing Burpees

[Scaling Suggestions]:

[Scale 1]:

21-15-9 of:

Deadlifts (185/125)

KB Overhead Walking Lunges (35/25)

Bar Facing Burpees

[Scale 2]:

21-15-9 of:

Deadlifts (135/95)

KB Overhead Walking Lunges (25/10)

Bar Facing Burpees

After Party

Metcon (3 Rounds for time)

3 Sets of:

20 V-Ups

30 Leg Circles

:60 Superman HOLD

* Record the time for each round.

[Scaling Suggestions]:

[Scale 1]:

No Change

[Scale 2]:

3 Sets of:

20 Hollow Raises

20 Leg Circles

:60 Superman HOLD

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