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3
Oct

Wednesday 100417

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

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Workout of the Day

Kev (AMRAP – Rounds and Reps)

In teams of 2,

26 Minute AMRAP of:

6 Deaflifts, Each (315/205)

9 Bar Facing Burpees, Synchronized

9 Bar Muscle Ups, Each

50 ft Farmer’s Carry, Each (70/53 per hand)

[Scale 1]:

In teams of 2,

26 Minute AMRAP of:

6 Deaflifts, Each (245/155)

9 Bar Facing Burpees, Synchronized

9 Chest to Bar Pull-Ups, Each

50 ft Farmer’s Carry, Each (53/45 per hand)

[Scale 2]:

In teams of 2,

26 Minute AMRAP of:

6 Deaflifts, Each (135/95)

9 Bar Facing Burpees, Synchronized

9 Ring Rows, Each

50 ft Farmer’s Carry, Each (45/35 per hand)

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

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