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5
Dec

Wednesday 120617

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

Workout of the Day

Every 2 Minutes for 14 Minutes:

1 Split Jerk @ 80% 1rm, Climbing

[Scale 1]:

1 Split Jerk @ 80% 1rm, Across

[Scale 2]:

3 Split Jerk @ Moderate Weight

Split Jerk (7 x 1 @ 80% 1rm, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

3 Toes to Bar

3 Knees to Elbow

50′ Broad Jump

50′ Sprint

* Add 3 reps to the toes to bar and knees to elbow each round. Land in a full squat, chest up each broad jump. Every 5 feet = 1 rep.

[Scale 1]:

No Change

[Scale 2]:

Straight Leg Raises

Knee Tucks

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