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3
Jul

Wednesday 070418

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

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Skills Practice

For Time:

Eat good food.

Drink (Responsibly).

Enjoy the company of friends and family.

Watch fireworks (be safe).

Conditioning

The gym is closed, but you can still workout!

Choose workout A or B, preferably done before all the grilling and drinking…

A: Metcon (Time)

50 Burpees

1 Mile Run

50 Burpees

1 Mile Run

[Scaling]:

Reduce the distance on the run.

B: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

10 Burpees

20 Push Ups

30 Sit Ups

40 Air Squats

:50 Forearm Plank

Recovery

10 Downward / Upward Dogs

20 Spiderman Lunges

10 Downward / Upward Dogs

20 Inchworms

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