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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
3 Rounds of Cindy
Mobility
Weightlifting
Weighted Pull-ups (5X5 – more weight than last)
Metcon
Metcon (Time)
3 Rounds for Time
3 Rope Climbs
15 Thrusters [95/65]
Metcon (Time)
30-20-10
GHD/Ab Mat Sit Ups
Back Extensions/Arch Ups