jeff
CrossFit Amoskeag – WOD
A1: Weighted Pull-ups (5×5. build)
A2: Weighted Ring Dips (5×5. build)
Weighted Ring Dips
Metcon (Time)
5 Rounds for Time
1 Rope Climb
3 Burpee Box Jumps
5 Pull Ups
7 Ab Mat Sit Ups
9 KB Swings [70/53]
11 Calories on Rower
Metcon (Weight)
3×15 Hammer Curls. One arm at a time. Coach Zach says they work better if you look at your biceps while you curl. Respect the flex space.
A2: Weighted Ring Dips (5×5. build)
Weighted Ring Dips