7.20.15 - Amoskeag

7.20.15

Announcements

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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]

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