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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Dynamic Warm Up
then..
5 Burpee Box Jumps
5 Chin Ups (sup grip)
x2
Mobility
Weightlifting
Front Squat (3×3. across. more wt than last.)
Metcon
Metcon (Time)
12 Power Cleans [135/95]
21 KB Swings [72/53]
50 Double Unders
rest 3 Min
x3