5.21.15 - Amoskeag

5.21.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 300M

12 Push Ups

Row 200M

10 KB Swings

Row 100M

8 Push Ups

8 KB Swings

Mobilize

Weightlifting

1: BTN Snatch Grip Push Press (3X5 + 5-10lbs from last)

Behind the Neck Snatch Grip Push Press

2: BTN Push Press (3X5 +5-10lbs)

Behind The Neck Push Press

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon (Calories)

AD

19 Rounds

:10 All out

:50 Recover

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