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6
Mar

Tuesday 030717

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

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Workout of the Day

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
[Scale 1]:

15 Minute AMRAP of:

9 Deadlifts (135/95)

12 Push Ups

15 Box Jumps or Step Ups (24/20)

[Scale 2]:

15 Minute AMRAP of:

9 Deadlifts (95/65)

12 Segmented Push-Ups

15 Box Jumps or Step Ups (20/12)

After Party

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP for Quality of:

:30 Hanging L-Sit

50′ Handstand Walk

[Scale 1]:

:30 Hanging L-Sit

1 Minute Handstand Walk Practice (Record Distance Each Round)

[Scale 2]:

:30 Hanging Knee Tuck

50′ Partner Wheelbarrow Walk

* Partner up and take turns completing rounds working on skills.

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