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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.