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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Coach’s Choice
Weightlifting
Front Squat (3RM @ 18X8)
Use a clock to time your 8s hold in top & bottom
Metcon
(Weight)
5 Rounds Not for Time
16 Front Rack Reverse Lunges
8 Barbell Rows
12 KB Lateral Box Step Overs
20M Sled Push (heavy)
Same weight on lunge + row