11.2.17 - WOD - Amoskeag

11.2.17 – WOD

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.

Metcon (Time)

Row 20/15 Cal

and then..


Squat Snatch 95/65


rest 3 min


record total time

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