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CrossFit Amoskeag – B Side
Warm-up
Metcon (No Measure)
Row 500M
8 Deadlifts [bar]
8 Muscle Snatches [bar]
8 OHS [bar]
X3
OHS Hold Top/Bottom :10 each X 3
Mobility
Weightlifting
A: Overhead Squat (OHS 3X3 12X1 (2 second pause in bottom))
Metcon
B: Metcon (Time)
5 Rounds
Run 400M
15 Clean & Jerks [135/95]
C1: Metcon (AMRAP – Reps)
Ring Push Ups 13X3 8-10 Reps rest 30 seconds
C2: Metcon (AMRAP – Reps)
Hollow Rocks 30-35 Reps rest 2 min