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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.