7.11.16 _ WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Row 2 min

3 Rounds

10 Deadbugs

10 Scap Pull Ups

10 Push Ups

Weightlifting

Overhead Squat (EMOM 10m – 2 x OHS @ best 4 rep.)

Metcon

Metcon (Time)

3 Rounds for Time

Row 1000M

20 M Bear Crawll

15 Russian KB Swings 53/35

30 Double Unders