4.13.15 - Amoskeag

4.13.15

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.

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