7.24.15 - Amoskeag

7.24.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 2 MIn

HS Hold

:45 on, :30 rest

X3

2 Rounds

10 KB SL Deadlifts

10 Banded Good Mornings

Mobility

Weightlifting

Deadlift (Custer Deadlift – 3.3.3 X 3)

You are looking to complete three quality rounds of this complex. Each complex is 3 sets of 3 reps with 10-15 seconds of rest between sets. Should be as follows:

3 reps, rest 15 seconds, 3 reps, rest 15 seconds, 3 reps, rest 2-3 minutes X 3.

A good weight would be near your previous 5RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2-3. One person rests while other works.

AMRAP 20

20 Barbell OH Walking Lunge [95/65]

20M Sled Push [240/150]

12 Plate G2OH [45/25] each

7 Muscle Ups [scale to 2X Ring rows/Pull Ups]

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