9.7.16 - WOD - Amoskeag

9.7.16 – WOD

CrossFit Amoskeag – WOD

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A1: Bench Press (4 x 5 heavy sets)

A2: Snatch Grip Pendlay Row (3 set of 5.. one fewer than bench.)

Bent over row with snatch grip. Bar touches / comes off of ground with each rep.
superset w/ bench.

Metcon (Time)

4 Rounds at a very hard effort

15 KB Swings 70/53

10 Burpees

Row 250M

Rest 4 Min

Record TOTAL time for 4 rounds.

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