wodify
CrossFit Amoskeag – WOD
Metcon (AMRAP – Reps)
AMRAP x 8 MINUTES
200m Run
10 DB Thrusters (35/20)
8 Box Jump Over (24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
100m Run
8 DB Thrusters (35/20)
6 Box Jump Over (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
50m Run
6 DB Thrusters (35/20)
4 Box Jump Over (24/20)
*Reps must be done unbroken for rx score 1 rep for 50 meter run
*Sub for row 250,150,100
FINISHER
UPPER BODY PUMP
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest As Needed b/t Sets-