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12
Nov

Sunday 111316

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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

5 Pull-Ups

10 Push Ups

15 Air Squats

5 Pull-Ups

10 Thrusters (95/65)

[Scale 1]:

Thruster (75/55)

[Scale 2]:

Ring Rows

Segmented Push Ups

Thruster (65/45)

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

After Party

* Complete A, then complete B. Rest as needed between pieces.

A: Metcon (Time)

MAX HANDSTAND HOLD,

Accumulated in 5 Minutes.

[Scale 1]:

No Change

[Scale 2]:

MAX HOLD From a Wall Walk or Inverted on a Box.

B: Metcon (Time)

MAX PLANCHE HOLD,

Accumulated in 5 Minutes.

[Scale 1]:

No Change

[Scale 2]:

MAX HOLD from the top of the push up or forearm plank.

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