9.14.15 - WOD - Amoskeag

9.14.15 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Row/Run 2 Min

w/ bar

5 Power Clean

5 Front Squats

5 Push Presses

5 OHS

x3

HS Hold

:40 on

:30 rest

x4

Mobility

Weightlifting

Push Press (5X3. Across.)

5 heavy sets of 3 reps. same weight.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
One of our favorite benchmark WODs. It’s been a while since we’ve done it. As we kick off another 12 weeks of training.. let’s set some new PR’s (to beat).

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Metcon (AMRAP – Reps)

Cash Out:

3 x max strict pull ups

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