6.17.15 - Amoskeag

6.17.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Dynamic Moblity

10M each movement forward + backwards

crab walk

bear crawl

lateral lunge

inch worm

lunge w/twist

Weightlifting

Push Jerk (1RM)

Metcon

Metcon (Time)

3 Rounds for Time

Row 250M

15 KB Swings [72/53]

25 Burpees

Metcon (Weight)

4 Rounds not for time

6 TGU

:30 HS Hold

Record weight

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