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CrossFit Amoskeag – B Side
Warm-up
Metcon (No Measure)
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
Row 2 Min
Mobility
Weightlifting
A: 1 Clean Pull + 1 Power Clean (More weight than last week)
1 Clean Pull + 1 Power Clean
B: Romainian Deadlift (5X5 above your max squat clean weight.)
Stiff Legged Deadlift
Metcon
C: Metcon (Time)
6 Rounds
10 TnG Snatches [95/65]
Row 250 Meters @ Easy Pace
Snatches need to be unbroken 🙂
Keep the bar close to your body!!!
D1: Metcon (AMRAP – Reps)
Ring Dips 13X3 4-6 Reps rest 30 seconds
Ring Dips -> Strict Pull Ups..Repeat
D2: Metcon (AMRAP – Reps)
Strict Pullups (C2B preferred) 4-6 Reps rest 2 min