6.23.15 - Amoskeag

6.23.15

Announcements

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Run 400M

AMRAP 6 MIN

10 X 1 Arm DB press

10 X Air Suat

10 X Push Press [barbell]

Overhead Mob + Anything else that feels junky.

Weightlifting

Split Jerk (3RM. Should be more than Push Jerk 3RM)

Metcon

Metcon (Time)

As fast as possible…

10 Thrusters [135/95]

20 Pull Ups

30 Air Squats

Rest 6 Min

Go as hard as you can through three total rounds.

Metcon (Time)

As fast as possible…

10 Thrusters [135/95]

20 Pull Ups

30 Air Squats

Rest 6 Min

Metcon (Time)

As fast as possible…

10 Thrusters [135/95]

20 Pull Ups

30 Air Squats

Rest 6 Min

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