7.15.16 - WOD - Amoskeag

7.15.16 – WOD

CrossFit Amoskeag – WOD

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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

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