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19
Nov

Sunday 112016

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

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Workout of the Day

Test 3 (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds) of:

Air Squats

* Tabata Score = Lowest Number of Squats performed throughout workout.

Then,

Immediately after the last :10 rest period.

4 Minute AMRAP of:

Muscle Ups

*WOD Score = Tabata Score multiplied by number of Muscle Ups performed.

[Scale 1]:

No Change

[Scale 2]:

Tabata Squats – No Change

Muscle Up Transitions

Strength

Metcon (Distance)

On The Minute x 12:

ODD: 6 Renegade Rows / Side (53/35)

EVEN: :45 MAX Distance Farmer’s Carry (53/35)

* Score is distance.

[Scale 1]:

Weight (45/30)

[Scale 2]:

Weight (35/25)

* If using weights less than 30 lbs. use dumbbells.

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