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

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Warm-Up

Group Dynamic (No Measure)

Workout of the Day

* 15 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

3 Rounds of:

400m Run

18 Kettlebell Swings (45/30)

10 Pull-Ups

[Scale 2]:

3 Rounds of:

200m Run

15 Kettlebell Swings (35/26)

10 Ring Rows

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Skills Practice

Metcon (Weight)

10 Minutes of Quality Practice:

Turkish Get-Up