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15
Nov

Thursday 111617

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

Workout of the Day

Every 4 Minutes for 20 Minutes:

10 Back Squat @ 65% 1rm, Climbing

[Scale 1]:

10 Back Squat @ 65% 1rm, Across

[Scale 2]:

10 Back Squat @ Moderate Weight, Across

Back Squat (5 x 10 @ 65% 1rm, Climbing)

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds)

Kettlebell Swings (70/53)

Toes to Bar

[Scale 1]:

Kettlebell Swings (53/35)

Toes to Bar

[Scale 2]:

Kettlebell Swings (45/30)

Knee Tucks

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