11.21.16 – WOD

CrossFit Amoskeag – WOD

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Overhead Squat (3×5 @32×1 build.)

Metcon (AMRAP – Reps)

Every 30s for 6 Min…

:00 15 WB

:30 5 Burpees

score unbroken wall balls

Metcon (AMRAP – Reps)

EMOM 6 MIN

10 OH Walking Lunges 95/65

Score unbroken reps

Metcon (Weight)

Cash Out

A1. 3 x 6-8 Half Kneeling KB Bottoms Up Press

A2. 3 x max supinated pull ups

score = weight for KB.

comment = total reps