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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
2 Min Single/Double Unders
3 Rounds w/ Bar
5 Muscle Snatches
5 OHS
Mobility
Weightlifting
A: Heaving Snatch Balance (3X3 – Build. No misses.)
Power Snatch (3X3 – Build. No misses.)
Metcon
Metcon (AMRAP – Reps)
EMOM 20
HS Hold :30
Row 150M
5 Ring Dips @ 13X3
3 Bar MU – sub 6 ring rows
RX Score = Total bar mu’s
Scale Score = Total Ring Rows
Metcon (Calories)
Extra Credit:
AD/Row 20 Min @ recovery pace