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

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Warm-Up

Metcon (No Measure)

15 PVC Pass Through

15 Reverse PVC Pass Through

Then

3 Rounds for Quality of:

10 Overhead Lunges*

10 Burpees

:20 – :30 Hang

Skills Practice

Metcon (No Measure)

Kipping Pull-Up Technique Practice

Workout of the Day

* Compare results to 09/03/15.

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
[Scaling Suggestions]:

[Scale 1]:

30 Minute EMOM of:

4 Pull-Ups

8 Push-Ups

12 Air Squats

[Scale 2]:

30 Minute EMOM of:

3 Pull-Ups

6 Push-Ups

9 Air Squats