9.11.15 - Amoskeag

9.11.15

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CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Run/Row 2 Min

3 Rounds of CIndy

Mobility

Metcon

Metcon (AMRAP – Reps)

Muscle Up Practice

* Technique

* Transitions

* Strict MU’s for reps

Record any strict MU’s you get.

Metcon (Weight)

EMOM 20 Min

M1 14 Single Arm KB Front Rack Walking Lunges [53/35] (7 w/ bell on each side)

M2 8 Dumbbell Push Presses (heavy)

M3 14 Single Arm KB Swings (7 each side)

M4 12 Push Ups

X5

record push press weight

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