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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row 2 Min
5 Min AMRAP
8 Goblet Squats
8 Reverse Wall Balls
4 Strict Pull Ups
Mobility
Weightlifting
Front Squat (1RM for the day. Then 2X1 @ 90%)
Metcon
Metcon (Time)
5 Rounds
Mailbox Run
9 Hang Power Cleans [155/105]
12 Burees
15 Wall Balls
Metcon (AMRAP – Reps)
Cash Out:
3X10 Strict T2B. Scale as necessary.
Log total reps.