7.28.15 - Amoskeag

7.28.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

2 Min Jump Rope

2 Rounds

8 Goblet Squats

8 Push Ups

8 Lunges [each leg]

8 ab mat sit ups

Mobility

Weightlifting

Front Squat (5RM 15X5. Use a clock!!!)

Metcon

Metcon (Time)

For Time

21-15-9

Row [calories]

KB Swings

Hang Power Cleans [135/95]

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