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1
Jan

Monday 010216

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

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Workout of the Day

* 10 Minute Time Cap.

Attempt RX if you can complete GRACE sub 3 minutes.

Metcon (Time)

20 Calorie Bike

20 Clean & Jerk (165/110)

20 Calorie Bike

[Scale 1]:

20 Calorie Bike

20 Clean & Jerk (135/95)

20 Calorie Bike

[Scale 2]:

20 Calorie Row

20 Clean & Jerk (95/65)

20 Calorie Row

After Party

* Complete within 10 Minutes

Metcon (Time)

4 Attempts at:

MAX Hanging L-Sit

* Rest 1-2 Minutes between attempts

Record your best time.

[Scale 1]:

4 Attempts at:

MAX Hang with Tucked Knees

[Scale 2]:

4 Attempts at:

MAX Hang (Full Hollow)

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