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WOD
Albany CrossFit – CrossFit CrossFit Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach.In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.To learn more about Ryan click here
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 60 Walking Lunges 40 Double Unders 20 GHD Sit-Ups
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Squat Snatches (115/75) 20 Hand Release Push-Ups 15 Calorie Row 10 Squat Snatches (115/75) 20 Hand Release Push-Ups 15 Calorie Row 10 Squat Snatches (115/75) 20 Hand Release Push-Ups 15 Calorie Row
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 5 Squat Snatches (115/75) 10 Lateral Barbell Burpees 15 Calorie Row
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Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Sets: 1:00 Spider-Man Lunges 10 Double Dumbbell Lunges (50/35) 10 Sit-Ups 10 Double Dumbbell Push Presses (50/35) 10 Pull-Ups 10 Burpees B: Double Trouble (Time) 21-15-9: Calorie Bike Calorie Row
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Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Rounds: :30 Samson Stretch / Side 10-15 PVC Overhead Squat 10-15 Strict AB Mat Sit-Ups 10-15 PVC Good Mornings 10-15 Pull-Ups 10-15 Dips (Ring or Matador) B: Double Trouble (Time) 21-15-9: Calorie Bike Calorie Row
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Albany CrossFit – CrossFit CrossFit Front Squat (Heavy 5 in 15:00.)
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Albany CrossFit – CrossFit CrossFit Front Squat (Heavy 5 in 15:00.)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 20-18-16-14-12-10-8-6-4-2: Deadlifts (115/85) – Complete 2 Wall Walks between each set.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 10 Rounds: 10 Deadlifts (135/95) 10 Ring Push-Ups
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