5.18.15 - Amoskeag

5.18.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Run/Row 3 Min

3 Rounds

10 Perfect Air Squats

10 Deadbugs

10 Box Jump Step Down

Mobility

Weightlifting

Back Squat (5×3 @ 20X1. + 5lbs from last)

Metcon

Metcon (Time)

3 Rounds

10 Deadlifts [275/185]

15 KB Swings [70/53]

30 Wall Balls

then rest exactly 5 min…

Metcon (Time)

Row 1000m

Metcon (Calories)

Extra Credit:

AD

18 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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