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10
Mar

Friday 031116

Announcements

We are hosting the Best Buddies Fundraiser WOD! – SATURDAY 3/19 @ 10:00am. All other classes are canceled, please plan accordingly, we would love to have you there for the fun!

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

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Workout of the Day

* Choose A.), B.), C.), or D.) depending on your OPEN Division. Additional scaling will be provided in class.

A.): CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

B.): CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

C.): CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

D.): CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

After Party

Metcon (8 Rounds for time)

Tabata (:20 On, :10 Off – 8 Rounds)

Farmers HOLD

* If you drop the weight immediately perform as many Air Squats as possible in the time remaining.

* Make it REALLY FREAKING HEAVY!

Use the Farmers Handles, Dumbbells, Kettlebells.

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