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27
Jul

Thursday 072716


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

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Workout of the Day

Every 2:30 for 5 Sets:

3 Front Squats @ 80% 1RM, Climbing

[Scale 1]:

3 Front Squats @ 80% 1RM, Across

[Scale 2]:

3 Front Squats @ Moderate Weight, Climbing

Front Squat (5 x 3 @ 80% 1RM, Climbing)

After Party

* 20 Minute Time Cap

Metcon (Time)

800m Run

400m Row

50 Burpees

800m Row

400m Run

[Scale 1]:

No Change

[Scale 2]:

600m Run

200m Row

35 Burpees

600m Row

200m Run

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