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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
10 Reverse Wall Balls
10 Burpee Jump + Touch
Clean Pull Technique Review
Mobility
Weightlifting
3 Clean Pull + 1 Hang Clean Pull + 1 Squat Clean (Build to a heavy set)
3 Clean Pull + 1 Hang Clean Pull + 1 Squat Clean
Metcon
Metcon (Time)
Row 500M @ 80% / sustainable Pace
Rest 2 Min
Metcon (Time)
Row 500M @ 80% / sustainable Pace
Rest 2 Min
Metcon (Time)
Row 500M @ 80% / sustainable Pace
Rest 2 Min
Metcon (Time)
Row 500M @ 80% / sustainable Pace
Rest 2 Min
Metcon (Time)
Row 500M @ 80% / sustainable Pace
Rest 2 Min
Metcon (Time)
Row 500M @ 80% / sustainable Pace