6.1.15 - Amoskeag

6.1.15

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

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