7.13.16 – WOD

CrossFit Amoskeag – WOD

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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.