12.29.16 - WOD - Amoskeag

12.29.16 – WOD

CrossFit Amoskeag – WOD

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Front Squat (12 x 2 @ 75% of 1RM)

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ Sustainable Pace

10 KB Swings

10 BJ

30 DU

rest 3 Min
NOTE: a sustainable pace at 5 Min should be faster than a sustainable (80%) pace at 10 Min.

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ Sustainable Pace

10 DL 225/155

10 Bar Facing Burpees

30 DU

rest 3 Min

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP @ Sustainable Pace

5 Push Press 115/75

10 Push Ups

15 Air Squats

Rest 3 Min

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