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9
Aug

Thursday 081017

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

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Workout of the Day

* Choose A or B.

[Scale 1]:

No Change

[Scale 2]:

Barbell Pull-Ups

Segmented Push-Ups

Skills Practice

Metcon (No Measure)

On the minute x 12:

Min 1 – :40 of Squat Therapy

Min 2 –

:10 Inactive Hang +

:10 Active Hang +

3 Slow Scap Pull-Ups

Min 3 –

:10 Top of Push-Up HOLD

:20 Scap Push-Ups

A: Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

B: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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