Sunday 100718

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

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Skills Practice

Metcon (No Measure)

4 Sets of:

:30 Kettlebell Windmill (Right)

Rest :15

:30 Kettlebell Windmill (Left)

Rest :15

:30 Kettlebell Deadbug

Rest :15

* You choose the weight.


20 Min. Time Cap.

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
[Scale 1]:

12-9-6 Reps

[Scale 2]:

15-12-9 or 12-9-6 Reps.

Weight (75/45)


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Puppy Dog Pose

1 Min. Supine Twist / Side

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