5.11.15 - Amoskeag

5.11.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row/Run 2 min

10 Ispolateral Deadbugs

10 Perfect Air Squats

x3

Weightlifting

Back Squat (5X3 + 5)

Metcon

Metcon (Time)

4 Rounds for Time

50 Double Unders

5 Thrusters [135/95]

25 Wall Balls [20/14]

Metcon (Calories)

“AD

16 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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