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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run to the mailbox… or similar if its too dark for you 🙂
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