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CrossFit Amoskeag – WOD
Metcon (No Measure)
Row 2 MIn
:45 on, :30 rest
10 KB SL Deadlifts
10 Banded Good Mornings
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 (AMRAP – Rounds and Reps)
In teams of 2-3. One person rests while other works.
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]