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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
7 Goblet Squats
7 Ab Mat Sit Ups
7 Push Ups
X3
HS Hold
:40 on
:30 rest
X3
Mobility
Weightlifting
Front Squat (Front Squat 6RM)
Metcon
Metcon (Time)
2 Rounds for Time
21-15-9
Deadlifts [205/165]
Ring Dips
Box Jumps
Yes… this means you do 21-15-9-21-15-9. Enjoy!