5.26.15 - Amoskeag

5.26.15

CrossFit Amoskeag – B Side

Warm-up

Metcon (No Measure)

20 meter walking lunge

:30 HS Hold (wall)

X3

5 Jump Squats

5 KB Swings

X3

Mobilize

Weightlifting

A: 1 Push Press + 1 Push Jerk + 1 Split Jerk (Build to a heavy complex)

1 Push Press + 1 Push Jerk + 1 Split Jerk

2: Deadlift (3X5. “lighter weight” and move the bar fast.)

Metcon

C: Metcon (Time)

5 Rounds

15 Front Squats [115/75]

Row 250 Meters @ Moderate Pace

Metcon (AMRAP – Reps)

Ring Dips 13X3 6-8 Reps rest 30 seconds

Metcon (AMRAP – Reps)

Strict Pullups (C2B preferred) 6-8 Reps rest 2 min
Dips rest 30s -> Pullups Rst 2 min

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