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24
Nov

Friday 112516

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

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Workout of the Day

* 26 Minute Time Cap

Metcon (Time)

400m Row

* Rest 1 Minute

800m Row

* Rest 2 Minutes

1,200m Row

* Rest 3 Minutes

1,600m Row

[Scale 1]:

No Change

[Scale 2]:

2 Minute Row

* Rest 1 Minute

4 Minute Row

* Rest 2 Minutes

6 Minute Row

* Rest 3 Minutes

8 Minute Row

After Party

* 6 Minute Time Cap

Metcon (Time)

3 Rounds of:

4 Wall Walks (Nose to Wall)

6 Chin Ups

8 Alternating Pistols

[Scale 1]:

No Change

[Scale 2]:

4 Wall Walks (Scale Height)

6 Ring Rows (Supine Grip)

8 Alternating Scaled Pistols or Lunges

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