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3
Jan

Wednesday 010417

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

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Strength

Every 2:30 for 5 Sets:

3 Front Rack Lunges / Side @ 40% 1RM Front Squat, Across

[Scale 1]:

No Change

[Scale 2]:

3 Front Rack Lunges / Side @ Moderate Weight

Front Rack Lunge (5 x 3 / Side @ 40% 1RM Front Squat, Across)

Workout of the Day

* 10 Minute Time Cap.

Attempt RX if you have a sub 7 Minute Karen time.

Metcon (Time)

30 Wall Balls (30/20)

1,600m Row

30 Wall Balls (30/20)

[Scale 1]:

20 Wall Balls (30/20)

1,200m Row

20 Wall Balls (30/20)

[Scale 2]:

20 Wall Balls (20/14)

800m Row

20 Wall Balls (20/14)

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