5.4.15 - Amoskeag

5.4.15

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.

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