9.16.15 - WOD - Amoskeag

9.16.15 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Row for 2 Min

Moonshine will torture you now…

Weightlifting

A1: Weighted Pull-ups (5×5. build.)

A2: Weighted Ring Dips (5×5. build)

Weighted Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

at 80% effort / sustainable pace

AMRAP 7 Min

14 Box Jumps

12 Push Ups

10 KB Swings

Rest 3 Min

then..

Metcon (AMRAP – Rounds and Reps)

at 80% effort / sustainable pace

AMRAP 7 Min

14 Box Jumps

12 Push Ups

10 KB Swings
rest up for tomorrow and do some extra mobility. the lifting tomorrow (Thursday) is going to beat you up a bit.

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