CrossFit Amoskeag – WOD

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Warm-up

Warm-up (No Measure)

3:00 Bike → :20 Work/:40 Recovery*

*Every round of :20 Work, increase the pace!

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

Partner Workout

Metcon (3 Rounds for reps)

IN TEAMS OF 2

Amrap 10

30 Back Squat (135/95)**

30 Cal Bike

30 Toe to Bar

Rest 3 min

Amrap 8

25 Back Squat (185/135)

25 cal bike

25 pull-ups

Rest 2 min

Amrap 6

20 Back Squat (225/155)

20 cal bike

20 c2b

**Back Squat comes from rack

(Score rounds and reps per Amrap)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

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