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4
Jul

Wednesday 070517

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

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Strength

* Build to a heavy weight in 15 minutes of the complex.

Workout of the Day

* 10 Minute Time Cap

3 Cleans + 1 Jerk (Heavy As Possible)

Metcon (Time)

21-15-9 of:

Hang Dumbbell Squat Cleans (50/35)

Handstand Push-Ups

[Scale 1]:

21-15-9:

Hang Dumbbell Squat Cleans (40/25)

15-12-9:

Handstand Push-Ups

[Scale 2]:

21-15-9:

Hang Dumbbell Squat Cleans (25/15)

Pike Push-Ups

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