wodify
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 (1RM)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
30 Wall Balls
30 KB Swings 53/35
30 Pistols
A1: Metcon (AMRAP – Reps)
3 x Max Strict Ring Dips
A2: Metcon (AMRAP – Reps)
3 x Max Strict Pull Ups