11.13.17 - WOD - Amoskeag

11.13.17 – WOD

CrossFit Amoskeag – WOD

Back Squat (3 x 5 across.)

Metcon (Time)

5 Rounds for Time

7 CLean & Jerk 135/95

20 GHD’s << scale to 2 x ab mat sit ups

5 Bar MU

30 second plank each side.

rest 2 min b/t rounds.

score your total time.

This is the end of a 5 week build on GHD’s. Please scale weight AND reps appropriately. Better to do 3 C&J’s and not be stuck on a movement. Shouldn’t take more than 30 min to complete.

Metcon (No Measure)

3 x 20 Back Extensions

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