10.2.15 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Shuttle Jog On the Turf – 3 10M Lines

x3

Rest between rounds

then..

10 Reverse Wall Balls

10 Front Squats (bar)

X2

Mobility

Weightlifting

Power Clean Lunge 2 (Max Complex – Try for more weight than last.)

2 Power Cleans + 6 FR Rev Lung + 3 Front Squats

Metcon

Metcon (AMRAP – Reps)

20 Min AMRAP

Row 400M

Max HSPU

Score = total HSPU reps

RX+ = 45’s as deficit (Lisa)