6.15.15 - Amoskeag

6.15.15

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CrossFit Amoskeag – B Side

Warm-up

Metcon (No Measure)

Row 5 Min @ easy pace

10-8-6

Deadlifts [bar]

Goblet Squats

Deadbugs

Push Ups

Mobilize

Weightlifting

A: Deadlift (3C5. 5 lbs more than last week.)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 Hang Cleans [135/95]

9 Push Press [135/95]

11 Box Jump [24/20]

C: Metcon (Weight)

Do three sets of the following before moving on to next exercise.

Hip Extenders 3X8 @ heavy weight.

D: Metcon (AMRAP – Reps)

Do three sets of the following before moving on to next exercise.

Reverse Hypers 3X15 @ light weight. Slight pause at top.

E: Metcon (AMRAP – Reps)

GHD Sit Ups 3X15-20

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