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23
Jul

Tuesday 072418

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

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Skills Practice

15 Minute Time Cap.

60 ft Farmers Carry (30 ft Down/30 ft Back) for MAX Weight.

The score is the combined weight of both handles.

Example: 150 lbs. per hand = a score of 300 lbs. Carried.

Farmer’s Carry

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

5 Deadlifts (315/205)

3 Weighted Bar Muscle Ups *

* Hold a 10/8 Wall Ball between the legs.

[Scale 1]:

12 Minute AMRAP of:

5 Deadlifts (275/185)

3 Bar Muscle Ups or Chest to Bar Pull-Ups

[Scale 2]:

12 Minute AMRAP of:

5 Deadlifts (155/105)

3 Pull-Ups or 5 Burpee Pull-Ups

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