CrossFit Amoskeag – WOD
A1: Weighted Pull-ups (5 sets of 4-6 reps @ 31X1. Scale as nec.)
One Arm Half Kneeling KB Bottoms Up Press (5 x 8-10 each side.)
In a full lunge press one KB over head, with the bell up, using the same arm as the down knee.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP << go slow. keep moving. perfect form.
75 Double Unders
20M Bear Crawl
20M Sled Push (medium weight)
4 Rope Climbs
20M 1 Arm KB Walking Lunges
10 Burpees to 45# plate (jump up on to plate)