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10
Aug

Friday 081117

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

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Workout of the Day

* 25 Minute Time Cap

Metcon (Time)

50 Box Jumps (30/24)

50 Kettlebell Swings (70/53)

50 Knees 2 Elbow

50 Wall Balls (30/20)

50 Burpees

[Scale 1]:

50 Box Jumps (24/20)

50 Kettlebell Swings (53/35)

50 Knees 2 Elbow

50 Wall Balls (20/14)

50 Burpees

[Scale 2]:

35 Box Jumps (20/12)

35 Kettlebell Swings (35/26)

35 Knee Tucks

35 Wall Balls (14/10)

35 Burpees

After Party

Metcon (AMRAP – Reps)

3 Sets of:

:30 Hollow Rocks

:30 Superman Rocks

* Rest 1 Minute

[Scale 1]:

:30 Hollow Raises

:30 Superman Raises

[Scale 2]:

:30 Tucked Hollow Rock

:30 Superman Raises

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