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20
Sep

Thursday 092117

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

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Skills Practice

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP for Quality of:

:30 Ring L-Sit HOLD

50′ Handstand Walk

8 Kettlebell Windmill / Side*

* You pick the weight

[Scale 1]:

:30 Ring Support HOLD

25′ Handstand Walk or Attempts

8 Kettlebell Windmill / Side*

[Scale 2]:

:30 Ring Push Up HOLD

7 Wall Walks

8 Kettlebell Windmill / Side*

Workout of the Day

Dunn (AMRAP – Rounds and Reps)

19 Minute AMRAP of:

3 Muscle Ups

1 Shuttle Sprint (5, 10, 15 Yards)

6 Burpee Box Jump Overs*

Jump clear over the box each rep. (20/12)

[Scale 1]:

1 Muscle Up

No other changes

[Scale 2]:

5 Boxer Pose Muscle Ups

Shuttle Run – Same

6 Burpee Box Jumps (24/20)

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

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