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11
Nov

Sunday 111217

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

Skills Practice

Metcon (No Measure)

On the Minute x 8:

:45 of Squat Therapy

:45 of Handstand Walking

[Scale 1]:

On the Minute x 8:

:45 of Squat Therapy

:45 of HS Walk Attempts

[Scale 2]:

On the Minute x 8:

:45 of Squat Therapy

:45 of Kick Ups*

* Kick up to the wall, hold for a second, then dismount off the wall – repeat for :45. If unable to kick up on the wall then practice away from it on the floor.

Workout of the Day

20 Minute Time Cap.

Metcon (Time)

60 Alternating Pistols

50 Wall Balls (20/14)

40 Box Jumps (24/20)

30 Deadlifts (185/125)

20 Power Cleans (185/125)

10 Front Squats (185/125)

[Scale 1]:

40 Alternating Pistols

35 Wall Balls (20/14)

30 Box Jumps (24/20)

20 Deadlifts (135/95)

15 Power Cleans (135/95)

5 Front Squats (135/95)

[Scale 2]:

40 Alternating Pistols

35 Wall Balls (14/10)

30 Box Jumps (20/12)

20 Deadlifts (95/65)

15 Power Cleans (95/65)

5 Front Squats (95/65)

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