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CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Run 400M (or AB/Row)
3 Rounds
6 Push Ups
6 Ring Rows
6 Wall Squats
Mobility
Weightlifting
A1: Close Grip Bench Press (5×3. Build.)
Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up.
A2: Barbell Row (5×5. Build.)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon (AMRAP – Reps)
Cash Out
5-10 Rope Climbs.
Scale as needed.