wodify
CrossFit Amoskeag – B Side
Metcon (No Measure)
Prior To Class
EMOM x 20 MINUTES (80%)
Min 1 – :30 Biking
Min 2 – :30 Rowing
Metcon (Weight)
STRENGTH/CONDITIONING (80%)
EMOM x 10 MINUTES
Min 1 – 2 Clean and Jerks (275+/ 185+)
Min 2 – 50′ HSW
-Rest 5:00-
EMOM x 10 MINUTES
Min 1 – 2 Snatches (205/125)
Min 2 – 5 MU
enter clean weight in score, comment on snatch weight
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Back Squat (EVERY 3:00 x 5 SETS 5 Back Squats (1111))
Metcon (Weight)
3 SETS
5/5 Weighted Box Step-ups
-Rest 1:00 b/t sets-
*Hold DB/KBs in front rack