jeff
CrossFit Amoskeag – WOD
A1: Single Arm Dumbell Press (3×8. build.)
Press both sides. Rest 30s. Row both sides. Rest ~2 Min x 3.
Single Arm Dumbell Row (3×8. Bui.d)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP @ 80%
Run 200M
5 Power Cleans [115/75]
5 Push Press [115/75]
Rest 3min
Metcon (AMRAP – Rounds and Reps)
7 min amrap @ 80%
Row 250m
10 KB Swings
5 Box Jumps