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11
Jan

Thursday 011217

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

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Workout of the Day

* 22 Minute Time Cap

5k Row (Time)

Max Effort 5k Row
[Scale 1]:

No Change

[Scale 2]:

3,500m Row

After Party

* Complete within 12 Minutes.

Metcon (Weight)

4 Sets of:

50ft Mixed Carry (53/35)

50ft Mixed Carry (53/35)

4 Wall Walks

* Rest 1 Minute

[Scale 1]:

Weight (45/30)

Wall Walks – No Change

[Scale 2]:

Weight (35/26)

Wall Walks – Scale Height

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