12.22.17 - WOD - Amoskeag

12.22.17 – WOD


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

Deadlift (3×3 across. go kind of easy.)

Metcon (AMRAP – Rounds and Reps)

Everything is a little different on snow days…


15 Reverse Wall Balls – 20/14 10/9

75 Reverse Single Unders (the opposite direction)

40M sled drag (heavy) Use ring straps to do drag

5 Supinated Pull Ups

20M Walking Reverse Lunge

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