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5
Jan

Friday 010617

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

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Workout of the Day

Complete with a running 20 Minute Clock – first Part A – then – Part B in the time remaining (12 Minutes).

You must commit to one division – RX or Scale – and stick with it for the entire OPEN. You cannot mix and match scaling options. Any further scaling will not count for the OPEN.

A: Metcon (AMRAP – Rounds and Reps)

[RX – OPEN]:

8 Minute AMRAP of:

1 Rope Climb (15′)

6 Alternating Pistols

12 Dumbbell Ground to Overhead (70/50)

[Scale – OPEN OFFICIAL]:

8 Minute AMRAP of:

5 Rope Get-Ups

6 Alternating Lunges

12 Dumbbell Ground to Overhead (35/20)

B: Clean and Jerk (1 Rep MAX in 12 Minutes)

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