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28
Feb

Wednesday 030117

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

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Workout of the Day

Complete Fran with a 7 minute time cap.

Immediately after your last pull-up finishing Fran hop on the rower and row a 2k with a 10 minute time cap.

Complete both parts A and B in less than 17 minutes.

Choose the scaling option that allows you to go the fastest.

A: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
[Scale 1]:

21-15-9 of:

Thrusters (75/55)

12-9-6:

Pull-Ups

[Scale 2]:

21-15-9 of:

Dumbbell Thrusters (35/20)

Barbell Pull-Ups

B: 2k Row (Time)

Max Effort 2k Row
[Scale 1]:

1,600m Row

[Scale 2]:

1,200m Row

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