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Saturday 070420

4
Jul

Saturday 070420

Announcements

[WEEKDAY SCHEDULE]

8:30 AM – https://zoom.us/j/262806413

5:30 PM – https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – https://zoom.us/j/216528666

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

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🎖 HERO WOD

Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

WARM-UP:



200m Easy Run



:30 Spider-Man Lunges

:30 Romanian Deadlifts /SIDE

:30 Mountain Climbers

:30 Hang Power Cleans /SIDE

:30 Frog Hops

:30 Strict Press /SIDE

:30 Slow Burpees

:30 Power Clean and Jerks /SIDE


Abbate (Time)

1 Mile Run

21 Clean and Jerks (155/105)

800m Run

21 Clean and Jerks (155/105)

1 Mile Run
SCALING:



1 MILE RUN: 8 Min. Jog in home or as a time cap, 2k Row, 4k Bike.



800m RUN: 4 Min. Jog in home, 1K Row, 2K Bike.



CLEAN AND JERKS: 21 Double DB CJ, 30 1-Arm DB CJ, American Kettlebell Swings, Slam Balls.