11.9.17 - WOD - Amoskeag

11.9.17 – WOD

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.

Row 250M

20M Bear Crawl

20M Sled Push (medium weight)

10 RIng Rows

20M Walking Lunges ( no weight )

20 box step up step down (alternate feet) << scale up to 10 pistols if interested in getting some practice

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