6.9.15 - Amoskeag

6.9.15

Announcements

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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 πŸ™‚

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

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