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22
Sep

Friday 092316


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

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Workout of the Day

* 24 Minute Time Cap

Metcon (4 Rounds for time)

In Teams of Two,

8 Rounds of:

1 Mile Bike

* Each partner must complete 4 rounds. 1 Partner works while the other rest, switch after every mile.

* If you have no partner complete 4 rounds and rest 2 minutes between rounds.

[Scale 1&2]:

No Change

After Party

A.): Metcon (Time)

3 Attempts to find a MAX EFFORT:

Handstand HOLD

* Record your best time.

B.): Metcon (5 Rounds for time)

5 Sets of:

Handstand HOLD @ 30% Max Effort Time.

* Rest 1:1

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