6.27.16 - WOD - Amoskeag

6.27.16 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

2 Min Cardio

3 Rds

12 Deadbugs – 2.5-5lb plates in each hand

12 Z Presses (training bar minimum, 45lb bar max)

12 Scap Pull Ups

Mobility

Weightlifting

Overhead Squat (4×4 @ 33×1 )

Metcon

Metcon (Time)

5 Rounds for time

row 500m

50 double unders

15 burpees

++ row hard.

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