Wednesday 052516

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

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Workout of the Day

* 25 Minute Time Cap


* If you can execute 30 consecutive pull-ups then do this workout RX.

* You are considered a beginner runner if your 1 mile time is over 9 minutes.

Metcon (Time)

1,200m Run

75 Pull-Ups

800m Run

50 Pull-Ups

400m Run

25 Pull-Ups

[Scaling Suggestions]:

[Scale 1]:

1,200m Run

55 Pull-Ups

800m Run

35 Pull-Ups

400m Run

15 Pull-Ups

[Scale 2]:

800m Run

25 Ring Rows

400m Run

20 Ring Rows

200m Run

15 Ring Rows

After Party

Pumping Iron III (AMRAP – Reps)

Tabata (:20 On, :10 Off – 16 Rounds)

Dumbbell Bicep Curl

Dumbbell Strict Press

Dumbbell Overhead Shrug

Dumbbell Bent Over Row (Both Arms at the Same Time).

* You Pick the Weight.

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