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1
Sep

Friday 090216


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

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Workout of the Day

Every 2:30 for 7 Sets of:

3 Split Jerks @ 70% 1RM, Climbing

[Scale 1]:

3 Split Jerks @ 70% 1RM, Across

[Scale 2]:

3 Split Jerks @ Light Weight For Technique

Split Jerk (7 x 3 @ 70% 1RM, Climbing )

After Party

* 5 Minute Time Cap

500m Row (Time)

Max Effort 500m Row
[Scale 1 & 2]:

No Change, Record your time in WODify!!

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