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20
Jan

Saturday 012117

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

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Workout of the Day

Every 2:30 Minutes for 7 Sets:

1 Hang Snatch @ 80% 1RM, Climbing

[Scale 1]:

1 Hang Snatch @ 80% 1RM, Across

[Scale 2]:

1 Hang Snatch @ Moderate Weight

Hang Snatch (7 x 1 @ 80% 1RM, Climbing)

After Party

* 15 Minute Time Cap

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 of:

Calorie Row

Burpee Box Jump (24/20)

[Scale 1]:

Box (20/12)

[Scale 2]:

Box (12/6)

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