9.15.15 WOD - Amoskeag

9.15.15 WOD

CrossFit Amoskeag – WOD

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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.

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