tim
CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
AMRAP 6 Min
6 KB Swings
6 Push Ups
6 Ring Rows
Mobility
Weightlifting
Weighted Pull-ups (5×5 keep building to heavier weight)
Weighted Ring Dips (5×5. Keep building. no tempo)
Weighted Ring Dips
Metcon (Time)
AMRAP 12 Min
6 OHS [75/55]
6 T2B
12 KB Swings [53/35]
12 Ab Mat Sit Ups