CrossFit Amoskeag – MisFit View Public Whiteboard Back Squat (4×4 (Start around 80%)) Metcon (Time) For Time 40-30-20-10 Wallballs 20/14lbs Box Jump Overs 24/20lbs Metcon (4 Rounds for time) Every 3:00 x4 Ski 300/250m 20 DB Snatch 50/35lbs

CrossFit Amoskeag – Weightlifting View Public Whiteboard Weightlifting Same EMOTM format as last week. Just different movements and combinations. With DBs for all movements 5 rounds of each A- Hammer curl x 12 B- bent over row x12 Weightlifting A- Strict press x12 B- Pushups x(athlete choice) Weightlifting A- Front rack reverse lunge x10/leg B-…

CrossFit Amoskeag – WOD View Public Whiteboard Power Clean (EMOM x 10 MINUTES 3 Power Cleans) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes Metcon (Time) FOR TIME 30-20-10 Burpee Over the Bar (lateral) Power Clean (135/95)|(95/65) CORE FINISHER NOT FOR TIME 30 Barbell Roll-Outs

CrossFit Amoskeag – Sweat30 View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 18 Hanging Knee Raises or Tuck-ups 12 Burpees 9 KB Suitcase Deadlifts

CrossFit Amoskeag – B Side View Public Whiteboard Metcon (AMRAP – Reps) Prior to Class EMOM x 15 MINUTES MIN 1 – 75 Double Unders MIN 2 – 20 WB (20/14) Min 3 – 15 TTB score total reps Metcon (AMRAP – Reps) After Class EMOM x 10 MINUTES 5 / 3 MU score total…

CrossFit Amoskeag – Teens View Public Whiteboard Warm-up 576 m row 3 rounds 10 squats 10 pushups 10 rows Back Squat (5×3) superset with rope climbs Metcon (No Measure) EMOTM x14 1- row/bike (pick your number) 2- DB thrusters (pick your number) Weightlifting pushup plank hold 3×1 minute

CrossFit Amoskeag – WOD View Public Whiteboard Metcon (AMRAP – Rounds and Reps) SKILL 10:00 Skill Prep Session for Rope Climb WORKOUT AMRAP x 15 MINUTES 15/10 Cal Bike 30 Double Unders 10 Thrusters (95/65)|(65/45) 2 Rope Climbs* rx+= 1 legless+1with legs

CrossFit Amoskeag – B Side View Public Whiteboard Metcon (No Measure) Prior To Class EMOM x 24 MINUTES (85%) MIN 1 – 200m Run MIN 2 – 250m Row MIN 3 – 200m Ski Clean and Jerk (EmomX10 3 clean and jerks (225/155)) C and J done after class Back Squat (EVERY 3:00 x 6…

CrossFit Amoskeag – Sweat30 View Public Whiteboard Metcon (AMRAP – Reps) WORKOUT EMOM x 15 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – 8 Wall Balls + 8 Push-ups MIN 3 – 16 Russian Kettlebell Swings score total reps FINISHER 3 SETS 15 KB Side Bends/Side 30 Hollow Rocks 15 Side Plank Leg…

CrossFit Amoskeag – MisFit View Public Whiteboard Snatch (5×3 @80%) Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes 15/9 Calories on AAB 12 Chest to Bar 9 DBL DB Clean and Jerk 50/35s Metcon (AMRAP – Rounds) Every 3:00 x10 :30 Wallsit 53/35 250m Row :30 Wallsit 35/24