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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row 5 Min @ easy pace
AMRAP 6 Min
8 Hip Bridges
6 Goblet Squats
Mobility
4 Pull Ups [strict]
Weightlifting
1: Squat Clean (Build to a 5RM for the day)
2: Power Clean (Build to a 3RM for the day.)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
partner WOD. Rest while partner works.
20M Sled Push [180/90]
20M DB Farmers Carry
12 KB Thrusters
12 Burpees
Metcon (Calories)
AD/Row 20 Min @ recovery pace