12.11.17 - WOD - Amoskeag

12.11.17 – WOD

Announcements

Make a Wish / Yankee Swap / Pot Luck on 12/16
Nightmare Before Christmas WOD on 12/23. No Open Gym. Closed 12/24 and 12/25
Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details

CrossFit Amoskeag – WOD

Back Squat (3×5 across)

Metcon (Time)

Against a running clock

Min 0:00-7:00

21-15-9

Thrusters 95/65

TTB

Rest remaining time…

Metcon (Time)

Against a running clock

Min 7:01-14:00

Row 1K for time

Rest remaining time..

Metcon (AMRAP – Reps)

Against a running CLock

Min 14:01 until…

One Max Set of Wall Balls 20/14

Metcon (Weight)

optional cashout

3 rounds

10 scap pullups

10 ring rows + scrap row

10 dumbbell upright row

weigth of db

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