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4
Jan

Friday 010518

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

Conditioning

ACF OPEN Competitors: email ROUNDS & REPS completed to [email protected] by 8:00pm WEDNESDAY, JANUARY 10th.

2018 ACF OPEN WOD 2 – To Be The Best (AMRAP – Rounds and Reps)

16 Minute AMRAP of:

40-ft Overhead Lunge (53/35 per hand)

30 Double Unders

40-ft Overhead Lunge (53/35 per hand)

20 Toes to Bar

40-ft Overhead Lunge (53/35 per hand)

10 Burpees To Target (6″)

* Double DU/T2B/BTT repetitions each round.

[Scale 1]:

16 Minute AMRAP of:

40-ft Front Rack Lunge (35/26 per hand)

10 Double Unders

40-ft Front Rack Lunge (35/26 per hand)

20 Knee Tucks

40-ft Front Rack Lunge (35/26 per hand)

10 Burpees To Target (6″)

* Double DU/T2B/BTT repetitions each round.

[Scale 2]:

16 Minute AMRAP of:

40-ft Walking Lunge (No Weight)

30 Single Unders

40-ft Walking Lunge (No Weight)

20 AB Mat Sit-Ups

40-ft Walking Lunge (No Weight)

10 Burpees To Target (6″)

* Double DU/T2B/BTT repetitions each round.

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