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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row/Run 2 Min
10 Deadbug (both legs / arms @ same time)
10 Deadlift Wall Patterns
10 Goblet Squats
Mobility / BS Warm Up
Weightlifting
Back Squat (Every 90 secs perform 1 rep x 8)
EMOM Style. Every 90 seconds you do a single back squat. 8 total rounds. Add weight. If you miss, take some weight off and stay there. Record heaviest set.
Metcon
Metcon (Time)
For Time
10 C2B Pull Ups
20 Walking Lunges [hug your med ball across chest]
30 HSPU (kipping ok)
40 Burpee Box Jumps [24/20]
50 Pistols
60 Wall Balls [20/14]
Metcon (Calories)
AD 20 Min @ Easy Pace