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21
Nov

Wednesday 112217

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 12 Minutes:

Sets 1, 2, & 3: 6 Sumo Deadlift @ 80% 1rm, Across

Sets 4 & 5: 4 Sumo Deadlift @ 85% 1rm, Across

Set 6: 2 Sumo Deadlift @ 90% 1rm

Sumo Deadlift (3 x 6 @ 80% 1rm, Across)

Sumo Deadlift (2 x 4 @ 85% 1rm, Across)

Sumo Deadlift (1 x 2 @ 90% 1rm)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

5 Sumo Deadlift High Pulls (115/75)

5 Strict Handstand Push-Ups

[Scale 1]:

7 Minute AMRAP of:

5 Sumo Deadlift High Pulls (95/65)

3 Strict Handstand Push-Ups

[Scale 2]:

7 Minute AMRAP of:

5 Sumo Deadlift High Pulls (55/35)

5 Pike Push-Ups

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