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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