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10
Sep

Monday 091117

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

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Workout of the Day

35 Minute Time Cap.

RX Weight (95/65)

[Scale 1]:

3 Rounds of:

30 Squat Cleans (75/55)

20 Pull-Ups

800m Run

[Scale 2]:

3 Rounds of:

30 Med Ball Cleans (20/14)

30 Rings Rows

600m Run

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

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