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13
Jul

Thursday 071416


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

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Workout of the Day

Metcon (AMRAP – Reps)

5 Rounds of:

2 Minutes of MAX: Triple Unders

1 Minute of MAX Distance: Handstand Walk

* Rest 1 Minute

* Record handstand distance in the comments.

[Scale 1]:

If unable to perform a skill use the time to attempt reps / practice. Or, use Scale 2.

[Scale 2]:

MAX Double Unders or Practice*

MAX Distance Straight Legged Bear Crawl

* Practice by completing 1 Double Under attempt every 5 Single Unders. The goal would be to rebound back into another set of Singles after the Double.

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

7 Burpees to Plate

14 Alternating Overhead Lunges (45/35 – Plate)

21 Plate Ground to Overhead (45/35)

[Scale 1]:

Plate Weight (35/25)

[Scale 2]:

Plate Weight (25/15)

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