4.14.15 - Amoskeag

4.14.15

Announcements

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

CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

3 Rounds of Cindy @ Very Easy Pace

Mobility

OHS Review

Weightlifting

Overhead Squat (Pause OHS 4RM For Day 24×2 then 5 @ 90%)

Metcon

Metcon (AMRAP – Reps)

EMOM 20M

1. 4 Ring Dips 5 sec pause at bottom & top (support)

2. 25 Tuck Ups

3. :35 HS Hold

4. 3 L Sit Pull Ups (scale ring rows)

5. :30 Hollow Body Hold

Score = Total number of ring dips unbroken.

Metcon (AMRAP – Rounds)

Staight Arm Ring Support – Collect 75 Seconds in as many rounds as necessary

Record rounds necessary to accumulate time

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