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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.