4.20.15 - Amoskeag

4.20.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 500M

10 Banded Good Mornings

10 Goblet Squats

Warm up shoulders a bit.

Weightlifting

A: Back Squat ( 6X2 +5lbs)

Rear Leg Elevated Split Squat (+10lb. Goal 2/3 BW w/ dumbbells)

Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Our 400M will be to the mailbox for now. Will adjust at a later date πŸ™‚

Metcon (Calories)

Extra Credit

AD

11 Rounds

:10 All out

:50 Recover

Record Total Calories. If you drop off more than 10% in a round, terminate workout.

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