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10
Jan

Thursday 011118

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

Conditioning

25 Minute Time Cap.

Metcon (Time)

In Teams of 2,

Complete:

24 Muscle Ups

2k Bike

18 Muscle Ups

1k Bike

12 Muscle Ups

500m Bike

* Divide work evenly between teammates.

[Scale 1]:

18 Muscle Ups

2k Bike

12 Muscle Ups

1k Bike

6 Muscle Ups

500m Bike

[Scale 2]:

24 Muscle Up Transitions

1,600m Row

18 Muscle Up Transitions

800m Row

12 Muscle Up Transitions

400m Row

Skills Practice

Metcon (Distance)

In Teams of 2,

Handstand Walk Relay!

Cover as much distance as possible with a partner in the 6 minutes. One partner working at a time, switch every 25-ft.

[Scaling Options]:

Stiff Legged Bear Crawls

Partner Wheelbarrow Walks

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