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26
Nov

Sunday 112716

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

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Workout of the Day

Every 2:30 for 7 Sets:

1 Clean & Jerk @ 80% 1RM, Climbing

[Scale 1]:

1 Clean & Jerk @ 80% 1RM, Across

[Scale 2]:

1 Clean & Jerk @ Moderate Weight, Climbing

Clean and Jerk (7 x 1 @ 80% 1RM, Climbing)

After Party

Annie Burner (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

4 Situps, 10 Double Unders

8 Situps, 20 Double Unders

12 Situps, 30 Double Unders

16 Situps, 40 Double Unders

20 Situps, 50 Double Unders

* Continue the pattern adding reps each round until time is called.
[Scale 1]:

No Change

[Scale 2]:

Singles instead of Doubles, add 20 reps each round instead of 10.

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