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3
Nov

Saturday 110417

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

Strength

Complete 1 set of the complex,

every 3 minutes for 12 minutes,

without dropping the barbell between reps,

@ 30% 1rm Back Squat, Across.

[Scale 1]:

No Change

[Scale 2]:

Use a weight that allows for good technique.

Lunge & Hinge Complex

8 Romanian Deadlift +

4 Reverse Front Rack Lunge / Side

8 Good Morning

4 Overhead Lunge / Side

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

50ft Handstand Walk

50ft Broad Jump

50ft Lunge

[Scale 1]:

15 Minute AMRAP of:

3 HS Walk Attempts for Max Distance

25ft Broad Jump

50ft Lunge

[Scale 2]:

15 Minute AMRAP of:

5 Wall Walks

8 Broad Jumps

12 Walking Lunges

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