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14
Dec

Friday 121517

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

Workout of the Day

12 Minute Time Cap.

Dumbbell Elizabeth (Time)

21-15-9 of:

Dumbbell Squat Cleans (50/35 per hand)

Ring Dips

* Touch one end of both dumbbells to the floor each rep.

[Scale 1]:

21-15-9 of:

Dumbbell Squat Cleans (40/30 per hand)

Matador Dips

[Scale 2]:

21-15-9 of:

Dumbbell Squat Cleans (35/20 per hand)

Ring Push-Ups

After Party

15 Minute Time Cap.

Metcon (Time)

Max Effort,

3,000m Row

[Scale 1]:

No Change

[Scale 2]:

2,000m Row

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