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12
Dec

Wednesday 121317

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

Workout of the Day

Choose a style of Deadlift, A or B.

Every 2:30 Minutes x 5:

5 Sumo or Regular Deadlifts @ 80% 1rm, Climbing

[Scale 1]:

5 Sumo or Regular Deadlifts @ 80% 1rm, Across

[Scale 2]:

5 Sumo or Regular Deadlifts @ Moderate Weight

A: Sumo Deadlift (5 x 5 @ 80% 1rm, Climbing)

B: Deadlift (5 x 5 @ 80% 1rm, Climbing)

After Party

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

5 Burpees to 6″ Target

5 Burpee Push-Ups

5 Burpee Pull-Ups

5 Burpee Broad Jumps

[Scale 1]:

No Change

[Scale 2]:

5 Minute AMRAP of:

5 Burpees to 6″ Target

5 Burpee Push-Ups

5 Ring Rows

5 Burpee Broad Jumps

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