5.29.15 - Amoskeag

5.29.15

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 5 Min @ easy pace

AMRAP 6 Min

8 Hip Bridges

6 Goblet Squats

Mobility

4 Pull Ups [strict]

Weightlifting

1: Squat Clean (Build to a 5RM for the day)

2: Power Clean (Build to a 3RM for the day.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

partner WOD. Rest while partner works.

20M Sled Push [180/90]

20M DB Farmers Carry

12 KB Thrusters

12 Burpees

Metcon (Calories)

AD/Row 20 Min @ recovery pace

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