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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
2 Min Cardio
3 Rds
12 Deadbugs – 2.5-5lb plates in each hand
12 Z Presses (training bar minimum, 45lb bar max)
12 Scap Pull Ups
Mobility
Weightlifting
Overhead Squat (4×4 @ 33×1 )
Metcon
Metcon (Time)
5 Rounds for time
row 500m
50 double unders
15 burpees
++ row hard.