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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row/Run 2 Min
12-8-6
Banded Good Mornings
Wall Balls
Push Ups
Mobility
Weightlifting
Romainian Deadlift (Heavy set of 5. Hook Grip. Take from Rack.)
Stiff Legged Deadlift
Metcon
Metcon (Time)
5 RFT
10 T2B
20 Box Jumps
50 Double Unders
Metcon (Calories)
Extra Credit
AD
20 Rounds
:10 All out
:50 Recover
Record Total Calories. If you drop off more than 10% in a round, terminate workout.