wodify
CrossFit Amoskeag – B Side
Metcon (Time)
Prior To Class
For Time (85%)
21- 18-15-12-9-6-3
Cal Row
Cals Bik
Metcon (Time)
After Class
STRENGTH (85%)
For Time
30 Clean and Jerks (205/145)
-Rest 5:00-
30 Squat Snatches Max Snatches (185/125)
-Rest 5:00-
30 Thrusters (135/95)
Metcon (No Measure)
Accessory
3 ROUNDS
10 Jumping Air Squats
(:01 Pause at bottom of each rep)
:30 Side Plank Rotations
10 Monster Walks (R/L)
()
Back Squat (EVERY 2:30 x 5 SETS 5 Back Squats (2111))
Metcon (Weight)
3 SETS
8 Lunges Forward + 6 Reverse Lunges
-Rest 1:00 b/t sets-
*Start light and build each set
**BB on back