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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row 500M
3 Rounds
12 SL KB Deadlifts
12 Banded Good Mornings
Mobility
Weightlifting
Deadlift (4.4.4 X 3)
4 reps. rest 15 seconds. X3 per set
Three total sets.
Metcon
Metcon (Time)
4 Rounds for Time
75 Double Unders
8 Reverse Lunges (bar on back) [185/115]
40 Wall Balls