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20
Apr

Friday 042117

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

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Skills Practice

Metcon (No Measure)

3 Sets of:

5 Romanian Deadlifts

5 Front Squats

5 Push Press

5 Good Mornings

* Use an empty Barbell

Workout of the Day

* Every 3:00 for 5 Sets Complete:

3 Clean & Jerks @ 80% 1RM, Climbing

[Scale 1]:

3 Clean & Jerks @ 80%, Across

[Scale 2]:

3 Hang Clean & Jerks @ Moderate Weight, Climbing

Clean and Jerk (5 x 3 @ 80% 1RM, Climbing)

After Party

* GO ALL OUT!

500m Row (Time)

Max Effort 500m Row

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