tim
CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
3 Rounds of Cindy
then..
10 Reverse Wall Balls
Mobility
Weightlifting
Power Clean Lunge 1 (Max Complex for Day)
Without dropping the bar… 2 Power Cleans + 4 Front Rack Reverse Lunges + 2 Front Squats
Metcon
Metcon (Time)
Complete all remaing work against a running clock…
1000M Rowing Time Trial
Metcon (Time)
with no rest…
2 Rounds for Time
15 Thrusters [95/65]
10 Toes 2 Bar