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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