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21
Jan

Sunday 012217

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

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Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

5 Rounds of:

20 L-Sit Pull-Ups

16 Ring Dips

[Scale 1]:

5 Rounds of:

12-20 L-Sit or Regular Pull-Ups

16 Ring Dips

[Scale 2]:

5 Rounds of:

20 Barbell Pull-Ups

16 Ring Push-Ups

After Party

Metcon (Time)

3 Attempts at:

Max Effort Plank (on Forearms)

* Rest as needed between attempts. Record your best time.

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