tim
Announcements
Not on Facebook? You should be! We have a members group dedicated to sharing and improving the experience of our members. Add Bob Chang as a friend on Facebook to get invited.
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