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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
12 Reverse Wall Balls
10 Goblet Squats
8 Push Ups
X3
Clean Mobility + Technique
Weightlifting
3 Clean Pull + 1 Squat Clean (Build to a heavy complex.)
3 Clean Pull + 1 Squat Clean
Metcon
Metcon (Time)
Partner Cindy @ 80%
5 Pull Ups
10 Push Ups
15 Air Squats
Switch each round. Complete 30 rounds @ 80% effort
Metcon (Distance)
Extra Credit:
AD/Row 20 Min @ recovery pace