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9
Jan

Wednesday 011018

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

Strength

Every 2 Minutes for 10 Minutes:

1 Front Squat @ 80% 1rm, Climbing

[Scale 1]:

1 Front Squat @ 80% 1rm, Across

[Scale 2]:

1 Front Squat @ Moderate Weight

Front Squat (5 x 1 @ 80% 1rm, Climbing)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

20 Wall Balls (30/20)*

10 Strict Pull-Ups

* 10-ft Target for All.

[Scale 1]:

10 Minute AMRAP of:

20 Wall Balls (20/14)*

5-7 Strict Pull-Ups

[Scale 2]:

10 Minute AMRAP of:

20 Wall Balls (14/10)*

10 Kneeling Barbell Pull-Ups

* Scale 1 and 2 use classic target heights M-10-ft, L-9-ft.

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