Saturday 103115


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

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Workout of the Day

Halloween H20 (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

Partner A.) Rowing Max Distance

Partner B.) 3 “Cindy” Rounds


5 Pull-Ups

10 Push-Ups

15 Air Squats

* One partner rows for max distance while the other completes 3 rounds of Cindy. Switch places after every 3 completed rounds of Cindy.

[Scaling Suggestions]:

[Scale 1]:

4 Pull Ups

8 Push Ups

12 Air Squats

[Scale 2]:

3 Barbell Pull Ups

6 Box Push Ups

9 Air Squats

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