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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