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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run 400M
5 Pull Ups
10 Goblet Squats
20 Single Unders
Mobility
Weightlifting
Front Squat (10RM for the day. 10 @ 80% if you have time.)
Metcon
Metcon (AMRAP – Rounds and Reps)
At 80% / sustainable pace
AMRAP 10 Min
Row 20 Cal and then..
10 Pull Ups
30 Double Unders
10 KB Swings [53/35]
Rest 5 Min
Metcon (AMRAP – Rounds and Reps)
At 80% / sustainable pace
AMRAP 10 Min
Row 20 Cal and then..
10 Pull Ups
30 Double Unders
10 KB Swings [53/35]