7.21.15 - Amoskeag

7.21.15

Announcements

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 500M

12-9-6

Push Ups

Air Squats

Russian KB Swings

Mobility

Weightlifting

A1: Weighted Ring Dips (5X5 @ 13X3)

Weighted Ring Dips

A2: Barbell Row (5×5)

Set of Dips, rest 30 seconds.

Set of Rows, rest 2 Min (ish).

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Min

T2B

Burpees

Box Jumps

3,3,3… 6,6,6.. 9,9,9,… etc

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