CrossFit Amoskeag – WOD
The strict gymnastics piece is meant to be done as a super set. Max set of dips > max set of pull ups x 3. Record your total reps. Try and add a little volume each week for the next 4 weeks.
Clean and Jerk (6 x 1.. build to 90%+ Not necessarily a PR.)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
40M Sandbag Carry
20 DB Step Ups 20″/24″ 35#/50# as RX. Use KB’s or whatever is around. Should slow you down.
A1: Metcon (AMRAP – Reps)
3 x Max Strict Ring Dips
A2: Metcon (AMRAP – Reps)
3 x Max Strict Pull Ups