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28
Nov

Wednesday 112917

Announcements

* Schedule Update *
The last class of the day on FRIDAY (12/1) will be the NOON CLASS. WOD spaces will be cleaned and equipment set up for that night’s Friday Night Fights event. Please plan gym visits accordingly and we hope to see as many of you there as possible for the big event!

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

Strength

Every 90 Seconds x 8:

2 Snatch Balance @ 70% 1rm Snatch, Climbing

[Scale 1]:

2 Snatch Balance @ 70% 1rm Snatch, Across

[Scale 2]:

2 Snatch Balance @ Moderate Weight

Snatch Balance (8 x 2 @ 70% 1rm Snatch)

Workout of the Day

Metcon (Time)

3 Rounds of:

10 Squat Snatch (155/105)

20 Burpees

[Scale 1]:

3 Rounds of:

10 Squat Snatch (115/75)

20 Burpees

[Scale 2]:

3 Rounds of:

10 Dumbbell Hang Squat Snatch (45/35)

12 Burpees

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