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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Shuttle Jog On the Turf – 3 10M Lines
x3
Rest between rounds
then..
10 Reverse Wall Balls
10 Front Squats (bar)
X2
Mobility
Weightlifting
Power Clean Lunge 2 (Max Complex – Try for more weight than last.)
2 Power Cleans + 6 FR Rev Lung + 3 Front Squats
Metcon
Metcon (AMRAP – Reps)
20 Min AMRAP
Row 400M
Max HSPU
Score = total HSPU reps
RX+ = 45’s as deficit (Lisa)