6.2.15 - Amoskeag

6.2.15

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…

Scroll to Top