CrossFit Amoskeag – WOD

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Death Row (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Score is total reps completed 350=rx

Metcon (No Measure)

Beach Body Abs Finisher

3 sets

10 pike-ups on rower

30 russsian twists

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