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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Dynamic Moblity
10M each movement forward + backwards
crab walk
bear crawl
lateral lunge
inch worm
lunge w/twist
Weightlifting
Push Jerk (1RM)
Metcon
Metcon (Time)
3 Rounds for Time
Row 250M
15 KB Swings [72/53]
25 Burpees
Metcon (Weight)
4 Rounds not for time
6 TGU
:30 HS Hold
Record weight