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3
Oct

Thursday 100418

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

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Strength

15 Mins. to build to a heavy Turkish Get-Up (Barbell or Regular).

Lift the weight with both arms for it to count.

A: Barbell Turkish Get-Up

B: Turkish Get Up

Conditioning

10 Min. Time Cap.

2k Row (Time)

Max Effort 2k Row
[Scale 1]:

No Change

[Scale 2]:

1,200m Row

ROMWOD & CHILL

Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Lizard Pose / Side

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