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10
Apr

Tuesday 041117

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

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Workout of the Day

* 35 Minute Time Cap

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Metcon (Time)

Run 800m with a plate (45/25)

100 Toes to Bar

50 Front Squats (155/105)

10 Rope Climbs (15′)

Run 800m with a plate (45/25)

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

[Scale 1]:

Run 600m with a plate (45/25)

75 Toes to Bar

50 Front Squats (115/75)

7 Rope Climbs (10′)

Run 600m with a plate (45/25)

[Scale 2]:

Run 400m with a plate (25/15)

75 Knee Tucks

50 Goblet Squats (53/35)

10 Rope Get-Ups

Run 400m with a plate (25/15)

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