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25
Nov

Saturday 112616

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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

25 Pull-Ups

50 Calorie Row

100 Overhead Squats (45/35)

50 Box Jumps (24/20)

25 Pull-Ups

[Scale 1]:

No Change

[Scale 2]:

25 Ring Rows

35 Calorie Row

70 Overhead Squats (35/15)

35 Box Jumps (20/12)

25 Ring Rows

After Party

Metcon (No Measure)

Hollow Body Switch Back

4 x 6

* Transitioning from Hollow to Superman to Hollow in both directions = 1 rep.

[Scale 1]:

No Change

[Scale 2]:

SuperSet:

B1.) 4 x :45 Hollow Hold

B2.) 4 x :45 Superman Hold

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