10.1.15 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Jump Rope ~ 2 min

5 Push Ups

5 Pull Ups

5 KB Swings

X3

Mobility

Weightlifting

Push Press (5×3. at least 5 lbs more than last time. across)

Metcon

Metcon (Time)

3 Rounds for Time

30 OH Walking Lunges [45/25]

20 C2B Pull Ups

10 Burpees