6.30.15 - Amoskeag

6.30.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Run 400M

5 Pull Ups

10 Goblet Squats

20 Single Unders

Mobility

Weightlifting

Front Squat (10RM for the day. 10 @ 80% if you have time.)

Metcon

Metcon (AMRAP – Rounds and Reps)

At 80% / sustainable pace

AMRAP 10 Min

Row 20 Cal and then..

10 Pull Ups

30 Double Unders

10 KB Swings [53/35]

Rest 5 Min

Metcon (AMRAP – Rounds and Reps)

At 80% / sustainable pace

AMRAP 10 Min

Row 20 Cal and then..

10 Pull Ups

30 Double Unders

10 KB Swings [53/35]

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