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20
Nov

Tuesday 112117

Announcements

Thanksgiving Schedule:

Wednesday: 6:00pm is last class of the day.

Thursday: 10:00am Class Only. Open Gym 8:00am to Noon.

Friday: 6:30am, Noon, 5:00pm classes only.

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

Strength

Every 2 Minutes for 10 Minutes:

3 Front Squats @ 80% 1rm, Climbing

[Scale 1]:

3 Front Squats @ 80% 1rm, Across

[Scale 2]:

3 Front Squats @ Moderate Weight

Front Squat (5 x 3 @ 80% 1rm, Climbing)

Workout of the Day

12 Minute Time Cap

Metcon (Time)

400m Row

100m Farmers Carry (70/55 per hand)

800m Row

100m Farmers Carry (70/55 per hand)

400m Row

[Scale 1]:

Distances – No Change

Weight (50/35 per hand)

[Scale 2]:

300m Row

100m Farmers Carry (35/20 per hand)

600m Row

100m Farmers Carry (35/20 per hand)

300m Row

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