6.11.15 - Amoskeag

6.11.15

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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

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