4.27.15 - Amoskeag

4.27.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row/Run ~ 4min

EMOM 5 Min

10 Perfect Air Squats in control

Mobility

Weightlifting

Back Squat (5X3 + 5lbs each week)

Metcon

Metcon (Time)

30-20-10

Thrusters [75/55]

Burpee Box Jumps

No weightlifting shoes..

Metcon (Calories)

AD

13 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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