5.15.15 - Amoskeag

5.15.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 250

10 Reverse Wall Balls

10 Burpees

X3

Mobility

Weightlifting

2 Clean Pull + 1 Hang Clean Pull + 1 Squat Clean (Build to a max for the complex)

2 Clean Pull + 1 Hang Clean Pull + 1 Squat Clean

Metcon

Metcon (Time)

With a partner. Each team can start on a different exercise.. Each team member must complete each effort before moving on.

20 Yard Sled Push [50/90] Move it fast.

10 Yard handstand walk OR :30 HS hold

5 Muscle Ups OR 10 Pull Ups + 10 Dips (in that order)

20 DB Walking Lunges [1/3 BW in each hand]

Metcon (Calories)

Extra Credit

AD/Row 20 Min @ recovery pace

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