tim
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.”