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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row/Run 5 Min
10 Reverse Wall Balls
8 Ring Rows
X3
Overhead squat holds X 3
10 sec @ top. 10 sec @ bottom
Mobility
Weightlifting
1: Squat Snatch (4RM for day + 4 @ 90%)
2: Hang Snatch (3X3 – more weight than last week)
Metcon
Metcon (Time)
Row 500M
10-20-30
Ring Dips
40-80-120
Double Unders
Row 500M
Row then…
10 ring dips/40 double unders
20 ring dips/80 double unders
30 ring dips/120 double unders
row…