wodify
CrossFit Amoskeag – WOD
Front Squat (6RM for the day.)
Front Squat (1 x 6 @ 90%)
Metcon (Time)
5 Rounds for Time
12 Thrusters 95/65
12 GHD’s << scale to 2 x ab mat sit ups
30 second Wall Sit << yes, that's right.. a wall sit.
rest 2 min b/t rounds.
score your total time.
Metcon (No Measure)
3-5 sets of 12-14 reps of bent over row. any style.. one arm or barbell.