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16
Nov

Friday 111717

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

Workout of the Day

15 Minute Time Cap.

Metcon (Time)

5 Rounds of:

30 Yard Weighted Lunge (50/35 per hand)

60 Yard Shuttle Sprint (5-10-15 Yards)

[Scale 1]:

Dumbbell Weight (35/20 per hand)

[Scale 2]:

Dumbbell Weight (25/15 per hand)

After Party

Metcon (AMRAP – Reps)

On the Minute x 12

Minute 1 – :45 Renegade Rows *

Minute 2 – : 45 Double Unders

Minute 3 – :45 Seated Dumbbell Press*

* You choose the weight.

[Scale 1]:

Double Under Attempts

[Scale 2]:

Single Unders

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