Sunday 022116

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

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Workout of the Day

Sisson (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

1 Rope Climb (15′)

5 Burpees

200m Row

* Wear a 20lbs Vest (Optional)

[Scaling Suggestions]:

[Scale 1]:

1 Rope Climb (Scale Height if Needed)

5 Burpees

200m Row

[Scale 2]:

5 Rope Get-Ups

5 Burpees

200m Row
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

After Party

Tabata Kettlebell Swing (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds)

Kettlebell Swing (70/53)

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