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30
Mar

Saturday 033118

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

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Conditioning

Metcon (AMRAP – Reps)

7 Rounds of:

:45 Cal Bike

:45 Plank Up/Down + Push-Up

:45 Box Jumps (24/20)

:45 Weighted Sit-Ups (25/15 plate)

:45 Lunge + Air Squat

* 1 Plank Up/Down + 1 Push-Up = 1 REP.

1 Lunge with right leg + 1 Lunge with left leg + 1 Air Squat = 1 REP.

[Scale 1]:

Scale plate weight as needed, no other changes.

[Scale 2]:

Box (20/12) Scale to a height that allows you to jump.

Plate (15/10) or Non-weighted sit-ups.

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