10.23.17 - WOD - Amoskeag

10.23.17 – WOD

CrossFit Amoskeag – WOD

Front Squat (6RM for the day.)

Front Squat (1 x 6 @ 90%)

Metcon (Time)

5 Rounds for Time

15 Wall Balls

14 GHD’s << scale to 2 x ab mat sit ups

30 second plank each side.

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.

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