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13
Sep

Wednesday 091416


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

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Strength

Every 3 Minutes for 5 Sets:

3 Deadlifts @ 70% 1RM, Climbing

* Double Overhand Grip Only, No Shoes.

[Scale 1]:

70% 1RM, Across

[Scale 2]:

Start at a moderate weight, climbing.

Deadlift (@ 70% 1RM, Climbing)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

50′ Farmers Carry (70/53)

10 Burpees

50′ Bear Crawl

10 Alternating Renegade Rows (70/53)

[Scale 1]:

Kettlebell Weight (53/45)

[Scale 2]:

Kettlebell Weight (45/35)

Squat Thrust

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