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14
Nov

Wednesday 111517

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

Strength

15 Minutes to build to a 5-Rep MAX.

Bench Press (5-Rep MAX)

Workout of the Day

20 Minute Time Cap.

Metcon (Time)

60 Push-Ups

50 Dips

40 Handstand Push-Ups

30 Dumbbell Bench Press (50/35 per hand)

20 Push Jerks (50/35 per hand)

10 Push Press (50/35 per hand)

[Scale 1]:

40 Push-Ups

30 Dips

20 Handstand Push-Ups

20 Dumbbell Bench Press (45/30 per hand)

15 Push Jerks (45/30 per hand)

10 Push Press (45/30 per hand)

[Scale 2]:

30 Push-Ups

25 Scaled Dips

20 Pike Push-Ups

15 Dumbbell Bench Press (40/20 per hand)

10 Push Jerks (40/20 per hand)

5 Push Press (40/20 per hand)

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