Thursday 021617

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

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Workout of the Day

Elizabeth, Round n’ Round (AMRAP – Rounds and Reps)

20 Minute AMRAP of:

21-15-9 –

Power Cleans (135/95)

Ring Dips

* Increase by 20lbs. for Men, 10 lbs. for Ladies after completing each full Elizabeth.

* Record the weight of the last full completed Elizabeth in the comments.

[Scale 1]:

21-15-9 of:

Power Cleans (95/65)

15-12-9 of:

Ring Dips

[Scale 2]:

21-15-9 of:

Hang Power Cleans (75/55)

Ring Push-Ups

After Party

Metcon (AMRAP – Reps)

Tabata (:20 On, :10 Off – 8 Rounds) of:

AB Mat Sit-Ups

Flutter Kicks

AB Mat Sit-Ups

Leg Circles (Right)

AB Mat Sit-Ups

Leg Circles (Left)

AB Mat Sit-Ups


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