7.30.15 - Amoskeag

7.30.15

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Row 500M

3 Rounds

12 SL KB Deadlifts

12 Banded Good Mornings

Mobility

Weightlifting

Deadlift (4.4.4 X 3)

4 reps. rest 15 seconds. X3 per set

Three total sets.

Metcon

Metcon (Time)

4 Rounds for Time

75 Double Unders

8 Reverse Lunges (bar on back) [185/115]

40 Wall Balls

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