12.21.17 - WOD - Amoskeag

12.21.17 – WOD

Announcements

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

Barbell Pull Ups

Feet on bench. If you need to put feet on floor, please put it in notes.

Pull-ups (Max reps)

Weighted Pull-ups (1rm)

Chin Over Bar Hold (pronated grip) (Time)

Chin Over Bar Hold (pronated grip)

Nutrition Challenge 2017 (AMRAP – Reps)

15 Min AMRAP

Run 200M

15 Russian KB Swings 70/53

15 Ab Mats Sit Ups

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