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

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Warm-Up

Metcon (No Measure)

2 Sets of:

200m Run

10 Wall Balls (20/14)

Then,

Practice Med Ball Cleans

Progression:

1. Deadlift

2. Deadlift + Shrug

3. Front Squat

4. Shrug n’ Pull Under

5. Full Med Ball Clean

Workout of the Day

* 12 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

7 Squat Cleans (135/95)

14 Kettlebell Swings (45/30)

[Scale 2]:

5 Rounds of:

7 Med Ball Cleans (20/14)

14 Kettlebell Swings (35/25)

Cadillac Man (Time)

5 Rounds of:

7 Squat Cleans (155/105)

14 Kettlebell Swings (53/35)

After Party

* 10 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

Max Effort: 1,200m Run

[Scale 2]:

Max Effort: 800m Run

1-Mile Run (Time)

Max Effort 1-Mile Run