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19
Oct

Thursday 102016

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

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Workout of the Day

Every 2:30 for 7 Sets:

1 Back Squat @ 80% 1RM, Climbing

[Scale 1]:

1 Back Squat @ 80% 1RM, Across

[Scale 2]:

3 Back Squat @ Moderate Weight, Climbing

Back Squat (7 x 1 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

50′ One Arm Overhead Carry (Right) (70/53)

50′ One Arm Overhead Carry (Left) (70/53)

30 Russian Kettlebell Swings (70/53)

30 Grasshoppers

[Scale 1]:

Kettlebell Weight (53/45)

[Scale 2]:

Kettlebell Weight (45/35)

20 Kettlebell Swings

20 Grasshoppers

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