6.22.15 - Amoskeag

6.22.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 250M

10-8-6

Goblet Squats

KB Single Leg Deadlifts

Deadugs

Wall Facing HS Hold 3X:30 Rest 30s

Ankle + FS Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Front Squats

Every minute (on the minute) do one more front squat than previous round. Min 1 = 1 FS. Min 2 = 2 FS.. etc.. 12 Minute (rep) Maximum.

Mens RX 185 RX+ 205

Womans RX 135 RX+ 155

Metcon (Time)

Row 1000M and then…

5 Strict HSPU

25 Burpees

5 Strict HSPU

30 Box Jumps

5 Strict HSPU

35 KB Swings [53/35]

5 Strict HSPU

40 Walking Lunges

5 Strict HSPU

45 Air Squats

5 Strict HSPU

50 Double Unders

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