9.18.15 - WOD - Amoskeag

9.18.15 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Run 400M (or AB/Row)

3 Rounds

6 Push Ups

6 Ring Rows

6 Wall Squats

Mobility

Weightlifting

A1: Close Grip Bench Press (5×3. Build.)

Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up.

A2: Barbell Row (5×5. Build.)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (AMRAP – Reps)

Cash Out

5-10 Rope Climbs.

Scale as needed.

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