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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run 400M
6 Goblet Squats
7 Push Ups
8 Ring Rows
x3
Mobility
Weightlifting
Front Squat (8RM @ 13X3. Use a clock!!!)
Metcon
Metcon (Time)
At 80% / sustainable effort
3 Rounds for Time
Row 1000M
12 Pull Ups
12 Ring Push Ups