3.16.15 - Amoskeag

3.16.15

Announcements

Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!

Main – WOD

Feel free to get your 15.3 on (even for the second time). Good luck all!

Warm-up

Metcon (No Measure)

Do Friday’s warm up if you are going for 15.3

3 Rounds

10 Ring Rows

10 KB Snatches

10 Deadbugs

Mobilize

Weightlifting

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Rear Leg Elevated Split Squat (3X8 31X1. More weight than last week.)

Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Tiger Stripe (Time)

50-40-30-20-10

Double Unders

Ring Push Ups

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