tim
CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Cardio ~2 Min
5 Push Presses
5 Side Plank + Reach Through (each side)
5 Push Ups
x3
Weightlifting
Shoulder Press (3×10 – across. more than last.)
adding 1, 2 or 3 lbs is OK to. Don’t be afraid of PR plates.
Metcon
Metcon (Time)
3 Rounds for Time
20 BB on Back Walking Lunges [75/55]
15 Pull Ups
10 Bar Facing Burpees