12.7.17 - WOD - Amoskeag

12.7.17 – WOD

CrossFit Amoskeag – WOD

A1: Weighted Pull-ups (5 sets of 4-6 reps @ 31X1. Scale as nec.)

One Arm Half Kneeling KB Bottoms Up Press (5 x 8-10 each side.)

In a full lunge press one KB over head, with the bell up, using the same arm as the down knee.

Metcon (AMRAP – Reps)

EMOM 18 Min

1 20 air squats

2 20 KB Swings 53/35

3 15 C2B

score = unbroken rounds.

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