9.30.15 - WOD - Amoskeag

9.30.15 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Run to the mailbox… or similar if its too dark for you πŸ™‚

AMRAP – 6 MIN

8 Air Squats

8 Push Ups

8 1-arm KB Swings

20 Yard Side Shuffle (turf) x 2 (1 length leading with each side of your body)

Weightlifting

Back Squat (3.3.3 x 3 – Build)

3 reps, rest 15 seconds x 3.

Record your best set of 9 total reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

at 80%/sustainable

AMRAP 5M

8 KB Swings

10 Box Jmps

12 Push Ups

30 Double Unders

rest 2 Min

Metcon (AMRAP – Rounds and Reps)

at 80%/sustainable

AMRAP 5M

8 KB Swings

10 Box Jmps

12 Push Ups

30 Double Unders

rest 2 Min

Metcon (AMRAP – Rounds and Reps)

at 80%/sustainable

AMRAP 5M

8 KB Swings

10 Box Jmps

12 Push Ups

30 Double Unders

rest 2 Min

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