CrossFit Amoskeag – WOD
A1: Weighted Pull-ups (3 sets of 6-8 reps @ 31X1. Scale as nec.)
One Arm Half Kneeling KB Bottoms Up Press (3 x 10-12 each side.)
In a full lunge press one KB over head, with the bell up, using the same arm as the down knee.
5 Rounds for Time
12 Burpee Box Jumps