CrossFit Amoskeag – WOD
Metcon (No Measure)
10 Reverse Wall Balls
2 Clean Pull + 1 Hang Clean Pull + 1 Squat Clean (Build to a max for the complex)
2 Clean Pull + 1 Hang Clean Pull + 1 Squat Clean
With a partner. Each team can start on a different exercise.. Each team member must complete each effort before moving on.
20 Yard Sled Push [50/90] Move it fast.
10 Yard handstand walk OR :30 HS hold
5 Muscle Ups OR 10 Pull Ups + 10 Dips (in that order)
20 DB Walking Lunges [1/3 BW in each hand]
AD/Row 20 Min @ recovery pace