4.28.15 - Amoskeag

4.28.15

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

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