4.24.15 - Amoskeag

4.24.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row/Run 2 Min

30 Single Unders

10 Reverse Wall Balls

10 Box Jump Step Down

Weightlifting

2 Clean Pull + 1 Power Clean (Build to a heavy complex)

2 Clean Pull + 1 Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 @ 80% / sustainable

5 Deadlift [115/75]

10 Push Press [115/75]

15 Box Jump [24/20]

rest 4 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 @ 80% / sustainable

5 Deadlift [115/75]

10 Push Press [115/75]

15 Box Jump [24/20]

rest 4 min…

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