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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
2 Min Jump Rope
2 Rounds
8 Goblet Squats
8 Push Ups
8 Lunges [each leg]
8 ab mat sit ups
Mobility
Weightlifting
Front Squat (5RM 15X5. Use a clock!!!)
Metcon
Metcon (Time)
For Time
21-15-9
Row [calories]
KB Swings
Hang Power Cleans [135/95]