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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
3 Rounds
:30 HS Hold
10 Goblet Squats
7 Perfect Push Presses [bar]
Weightlifting
Push Jerk (4RM for the day. Then 1 set of 4 @ 90%)
Metcon
Metcon (Time)
4 Rounds
Max HSPU (strict.. Once you fail at strict switch to kipping)
15 Goblet Squats [70/53]
Row 500M
Log reps of HSPU in comments
Metcon (AMRAP – Reps)
Extra Credit
AD or Run ~ 30 Min @ easy pace.
Score = 1 if you complete.