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24
Nov

Sunday 112518

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

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Skills Practice

Metcon (Distance)

10 Mins.,

Max Distance Row

* Record meters for the holiday challenge!

Conditioning

“The Hopper!”

Today’s WOD will be decided at the beginning of class!

We have a giant metal bingo hopper at the gym. It’s filled with ping pong balls that are each labeled with different classic CrossFit workout written on them. Fate will decide which workout will be pulled from the hopper!

Selected WOD: “Rowing Kelly”

Re-Test from 2.25.18

Rowing Kelly (Time)

5 Rounds of:

400m Row

30 Box Jumps (24/20)

30 Wall Balls (20/14)

[Scale 1]:

Scale to 4 Rounds if unable to complete the first within 7 minutes.

[Scale 2]:

3 Rounds of:

400m Row

30 Box Jumps or Step Ups (20/12)

30 Wall Balls (10/8)

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