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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