jeff
CrossFit Amoskeag – WOD
Paused Front Squat (1RM at 13×0)
3 sec pause in the hole. Explode up
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP @ 80% effort
Row 250m
10 DL 225/185
10 Box Jumps
Rest 3 min
Pace yourself. Metcons can be in either order.
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP @ 80% effort
30 DU
15 KB Swings 70/53
8 HSPU
Rest 3 min
Can do metcons in either order Pace yourself.