wodify
CrossFit Amoskeag – WOD
Metcon (No Measure)
Activation
3 Rounds
10 x Deadbugs
10 x Side Plank Clamshell (each side) https://www.youtube.com/watch?v=a0pu5eYghs4
Bench Press (3 x 5 @ 32×1. Buld.)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP @ 80% effort
20 Thrusters 105#
15 WB 20/14
10 Air Squats
Try and sustain the same pace across all movements.. you may have to break things up a bit.