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2
Dec

Saturday 120316

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

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Workout of the Day

Metcon (AMRAP – Rounds and Reps)

In Teams of 2,

30 Minute AMRAP of:

4,000m Row

Then In the Time Remaining, AMRAP of:

10 Chest 2 Bar Pull-Ups

20 Ring Dips

30 Front Squats (135/95)

* Divide all work evenly between partners.

[Scale 1]:

Row: No Change

Regular Pull-Ups

Ring Push-Ups

Front Squats (95/65)

[Scale 2]:

Row: No Change

Ring Rows

Push-Ups

Front Squats (65/45)

[Scale 3]:

Row: No Change

Ring Rows

Segmented Push-Ups

Air Squats

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