Saturday 032820

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

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2 Round of:

1 Min. Jog (in Place or for distance)

1 Min. Push Up w. Downward Dog

1 Min. Air Squats

Metcon (6 Rounds for time)

“Sea World”

On the 5:00 x 6:

10 Alternating DB Power Clean and Jerks

400m Run

100m 1-Arm Farmers Carry


Weight: Choose a weight that allows for 10 reps in a row. Modify to KB or DB swings if unable to clean.

400m Run: Reduce the distance to complete in 2 mins. or less. Modify to 400m Row or 800-1,000m Bike (As long as less than 2 mins.)

100m Farmers Carry: Reduce the weight to allow for no more than 2 drops. Carry weights or an odd object from around the house.

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