wodify
CrossFit Amoskeag – WOD
Snatch (5×3 tng across)
full snatch if you can
Metcon (Time)
3 ROUNDS FOR TIME
10 DBL db snatch(35/20)
15 Burpee Box Jumps Overs (24/20)
Metcon (No Measure)
If you are taking the open seriously and need to rest and recover do this on b-side
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Box Jumps (24/20) + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
5:00 Foam Rolling or Flow Stretching