7.8.15 - Amoskeag

7.8.15

Announcements

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CrossFit Amoskeag – WOD

Warm-up

Metcon (No Measure)

Mike’s MoveNat Warm Up

Weightlifting

A1: Close Grip Bench Press (5X6. Build to more weight than 3X8)

Close Grip Bench Press – Hands no more than 16 inches apart (unless you are huge). Basically the same position as a push up.

A2: Barbell Row (5X6. Build to more weight than last week.)

Bench, row, rest. Repeat.

Metcon

Metcon (Time)

For Time

21-15-9

Pull Ups

Ring Dips

Burpees

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