Friday 122316

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

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Workout of the Day

* This is a 50 Minute workout, please be on time to class.

Metcon (AMRAP – Reps)

5 Rounds of:

3 Minutes MAX: Rope Climbs (15′)

2 Minutes MAX: Air Squats

2 Minutes MAX: Push Ups

3 Minutes to: Row 400m then rest remainder of this round.

* Wear a 25 lbs. weight vest for RX.

[Scale 1]:

Rope Climbs (10′)

No weight vest.

[Scale 2]:

Rope Get-Ups

Segmented Push-Ups

Row 200m then rest.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

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