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25
Dec

Monday 122616

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

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Workout of the Day

Every 2:30 for 7 Sets of:

1 Deadlift @ 80% 1RM, Climbing

[Scale 1]:

1 Deadlift @ 80% 1RM, Across

[Scale 2]:

1 Deadlift @ Moderate Weight, Climbing

Deadlift (7 x 1 @ 80% 1RM, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

7 Pull-Ups

7 Wall Balls (20/14)

7 Push-Ups

[Scale 1]:

Wall Ball (14/10)

[Scale 2]:

Wall Ball (10/8)

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