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CrossFit Amoskeag – WOD
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.