jeff
CrossFit Amoskeag – WOD
Metcon (No Measure)
No strength today — stretch, row, mobilize for ~ 8 min.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 MIN @ 80% effort
20M Sandbag Carry
10 Burpees
10 Box Step Up + Step Down [30/24]
rest 3:00
repeatable pace. complete metcons in any order
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 MIN @ 80% effort
30 DU
15 KB Swings [70/53]
8 Pull Ups
Rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 MIN @ 80% effort
AB 10 Cal
8 HSPU
3 Rope Climbs
rest 3:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 MIN @ 80% effort
Row 300M
15 DL 135/95
8 Barbell Ab Wheels
rest 3:00