4.23.15 - Amoskeag

4.23.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

2 Min Row / AD

w/ empty bar

2 Rounds

5 Power Cleans

5 Front Squats

5 Muscle Snatches

Light mobility

Weightlifting

A: Weighted False Grip Ring Rows (1 sec pause at top)

Weighted False Grip Ring Rows

B: Pendlay Row (+ 5-10lbs)

Metcon

Metcon (AMRAP – Reps)

AMRAP 20 Min

Mailbox Run

Max T2B

Total T2B reps = score

Metcon (Calories)

Extra Credit

AD

12 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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