CrossFit Amoskeag – WOD

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Warm-up

Warm-up (No Measure)

3 RFT

Run 200m

5 Scap Push ups

5 Push up to Pike

5 Scap Pull ups

5 kip Swings

Strength

Finisher Strength

Barbell or Dumbbell Floor Press

5×10 for load

Dumbbell Hammer Curls

5×10 choice weight

Workout

Metcon (AMRAP – Rounds and Reps)

Team of 3

AMRAP (30)

1 Burpee

2 Box Jumps 24/20

3 Kettlebell Swings 53/35

4 Pull ups

5 Push ups

6 Air Squats

*rx+ 30/24 Box, 70/53 KB, C2B, HRPU, Goblet Squats

* Alt full rds

* if team of 2 (wall sit/Plank Hold :30Sec)

P1 works

P2 Holds a wall sit or Plank Hold

P2 Rest

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