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

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Warm-Up

Metcon (No Measure)

3 Sets for Quality of:

250m Row

20 (Total) Walking Lunges

12 Candlesticks

Workout of the Day

Choose Workout A.) or B.)

A.) : Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

B.): Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#

Mobility

Russian Baby Maker (No Measure)

* Accumulate 2 Minutes