tim
CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row/Run to Mailbox
5 Muscle Snatches
10 Perfect Air / Wall Squats
30 Single Unders
X3
Mobility
Weightlifting
Back Squat (5X3 + 5-10lbs each week)
Metcon
Metcon (Time)
3 Rounds for Time
Row 250M
25 KB Swings [70/53]
25 Wall Balls
Metcon (Calories)
Extra Credit
AD
15 Rounds
:10 All out
:50 Recover
Record Total Calories. If you drop off more than 10% in a round, terminate workout.