6.6.16 - WOD - Amoskeag

6.6.16 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Cardio 2 MIn

Dynamic Warm Up

+

3 Rds

5 Goblet Squats

5 Seated Box Jumps

Weightlifting

Front Squat (3×3. Across. More Weight!)

Metcon

Metcon (AMRAP – Reps)

Max in 1 Min of…

Row [Cal]

Box Jumps

KB Swings [53/35]

Rest 3 Min

x3

Score – Total Reps/Cals

Metcon (AMRAP – Reps)

3x60s Wall Facing HS Hold

1 MIn Shoulder Mobility in Between Rounds

Feeling Good? Practice taking 1 foot off the wall slowling and holding.

Rep = 1 Successful HS Hold

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