9.8.16 - WOD - Amoskeag

9.8.16 – WOD

CrossFit Amoskeag – WOD

Complete in any order… the pace should feel the same across all rounds.. nothing should gas you. If it does, slow down. YOU WILL NOT GET MORE OUT OF GOING HARDER FOR THIS SERIES OF METCONS. It is intended that you have the ability to walk away and not feel completely wiped out.

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min @ 80%

Run 200M

2 Rope Climbs

13 TTB unbroken. Assault Bike Penalty — total your breaks up and then do breaks x 5 calories on AB before you leave for day.

rest 3 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min @ 80%

Row 250M

7 Push Jerks 185/115

8 Bar Facing Burpees

rest 3 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min @ 80%

75 DU

15 KBS 53/35

15 Ab Mat Sit Ups

rest 3 min…

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min @ 80%

Row 300M

5 DL 275/185

8 C2B Pull Ups

rest 3 min…

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