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4
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Saturday 080517

Announcements

OCR class is canceled tomorrow – Saturday 8/5. Good luck to all those participating in the Spartan race!

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

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Workout of the Day

* Rest 3 Minutes between parts A, B, and C.

A: Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute: MAX Cal Bike

* :30 REST

1 Minute – AMRAP of:

5 Pull-Ups

5 Push-Ups

* :30 REST

[Scale 1]:

3-5 Pull-Ups

3-5 Push-Ups

[Scale 2 & 3]:

3-5 Ring Rows

3-5 Segmented Push-Ups

B: Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute: MAX Cal Row

* :30 REST

1 Minute – AMRAP of:

5 Knees 2 Elbow

5 Burpees

* :30 REST

[Scale 1]:

3-5 Toes 2 Bar

3-5 Burpees

[Scale 2 & 3]:

3-5 Knee Tucks

3-5 Burpes

C: Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute: MAX Double Unders

* :30 REST

1 Minute – AMRAP of:

5 Handstand Push-Ups

5 Pistols

* :30 REST

[Scale 1]:

3-5 Handstand Push-Ups (2-3 AB Mats)

3-5 Scaled Pistols

[Scale 2 & 3]:

3-5 DB Strict Press

3-5 Lunges

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