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Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
CrossFit Amoskeag – WOD
Warm-up
Metcon (No Measure)
Row 500M @ Easy Pace
3 Rds
8 KB Swings
8 Goblet Squats
Mobilize
Weightlifting
Back Squat (6×2 @ 20×1 +5LBS. Anyone close to previous PR?)
Rear Leg Elevated Split Squat (3X8 +10lb. Goal = 2/3rd BW w/ DB)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
Metcon
Metcon (Time)
For Time
8 Power Cleans [185/135]
Row 250M
X3
8 Front Squats [185/135]
Row 250M
X3
Metcon (Calories)
Extra Credit
AD
8 Rounds
:10 all out
:50 recover
Record Total Calories. If you drop off more than 10% terminate the workout.