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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row 500M
5 Push Ups
5 Pull Ups
5 Air Squats
X4
Mobility
Weightlifting
Push Jerk (2RM then 2 @ 90%)
Metcon
Metcon (Time)
Row 30 Calories then..
21-15-9
Thrusters [135/95]
Deadlifts [135/95]
Row [Calories]