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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run 400M
AMRAP 6 Min
6 Goblet Squats
6 Burpees
6 Pull Ups
Mobility
Weightlifting
Front Squat (3RM @ 19X9. )
This means there is a 9 second pause in the bottom and at the top. Please use a clock, iPhone, tablet etc… Or have your partner watch the clock for you. The 9 second pauses are super important.
Metcon
Metcon (Time)
5 RFT
12 HSPUs
5 Power Cleans [185/135]