Friday, January 20 2017 - Amoskeag

Friday, January 20 2017

CrossFit Amoskeag – WOD

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Weightlifting

Sumo Deadlift (Emom 10×2 at 90% of your 1rm across)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Chipper
Amrap 25

As a team complete each of the following in order.

40 synchronized bar facing burpees

30 pull ups (each)

(Partner two dead hangs from rig while partner one performs reps)

20 HSPU (each)

(Partner two holds a handstand against the wall while partner one performs reps)

1000m row

(Partner two deadlift static holds 225/155 while partner one rows)

*Work may only be completed at each station while other partner is performing their hold.

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