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CrossFit Amoskeag – B Side
Warm-up
Metcon (No Measure)
Hand Stand Hold :30
10 Air Squats
Hand Stand Walk 10 feet
10 Jumping Air Squats
Hand Stand Walk 30 feet
10 Goblet Squats
sub wall holds/free standing holds @ 30 seconds if you can’t walk. But try to walk 🙂
Weightlifting
A: 1 Power Clean + 2 Jerks (Build to a max for the complex)
Complex: 1 Power Clean + 2 Jerks
Metcon
B: Metcon (Time)
4 Rounds
25 Front Squats [115/75]
Row 500M @ moderate pace
C: Metcon (AMRAP – Reps)
Ring Dips 13X3 6-8 Reps rest 30 seconds
D: Metcon (AMRAP – Reps)
Strict Pullups (C2B preferred) 6-8 Reps rest 2 min
Dip, rest 30 sec -> pullups, rest 2 min