6.20.16 - WOD - Amoskeag

6.20.16 – WOD

CrossFit Amoskeag – WOD

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Warm-up

Metcon (No Measure)

Row 2 Min

3 Rounds

10 Lateral Box Step Overs

10 Deadbugs w/ 2.5lb-5lb plates

10 Barbell/training bar/PVX Z Presses

Mobility

Weightlifting

Overhead Squat (4-6 Sets of 4 reps # 33×1. Record Heaviest)

Metcon

Metcon (Time)

Row 1000m

15 C2B

15 Burpees

Row 750m

15 C2B

15 Burpees

Row 500m

15 C2B

15 Burpees
Do not go easy on the 1000m row. It should be a fast pace, 90%+ of best ever.

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