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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
2 Min of Cardio
3 Rounds
10 SL Deadlifts
10 Banded Good Mornings
Weightlifting
Deadlift (3×5. Build. More weight than last.)
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
Partner WOD. Complete work as detailed.
12 Synchronized Sandbag “Worm Thrusters” (12 total, each partner, same time)
4 Legless Rope Climbs (total)
10 Tire Flips (Total)
8 Strict HSPUs (Total)
30 Calories AB (Total)
Pick whatever weight you want for the sandbag work. No matter what you choose it’s going to suck.