CrossFit Amoskeag – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Reps)

AMRAP x 18 MINUTES

Complete as man rounds of the barbell “Bear Complex” (155/105)(135/95)*

Every 3 min including 3.2.1 go

40 meter odd object zercher carry (20 meters per partner)

rest 5 min

12 min AMRAP

Complete as man rounds of the barbell “Bear Complex” (185/130)(155/105)*

Every 3 min including 3.2.1 go

40 meter farmers carry (20 meters each partner)

(Score is total bear complexes completed)

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Menu