12.19.16 - WOD - Amoskeag

12.19.16 – WOD

CrossFit Amoskeag – WOD

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Metcon (No Measure)

Activation

3 Rounds

10 x Deadbugs

10 x Side Plank Clamshell (each side) https://www.youtube.com/watch?v=a0pu5eYghs4

Snatch (EMOM x 10 Min 2 Reps @ 85% of 1RM Across.)

Metcon (AMRAP – Reps)

Every 30s x 6 Min

:00 15 WB

:30 10 WB
Enter the total reps you completed by the 7 min mark. If you can’t stick with 15 in the first thirty seconds this week, that is fine. Just do your best. Compare your score to your karen time.

Metcon (Time)

at 80% effort

6 Rounds of

10 T2B

10 Hand Release Push Ups
rest about 12 min after Karen then complete this.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

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