jeff
CrossFit Amoskeag – B Side
Metcon (Weight)
1. Clean
1RM with at 2 second pause 1″ off the floor
Metcon (Weight)
2. Front Squat
2RM
Metcon (Weight)
3. Back Squat
4×6 across
Metcon (Time)
4. Strength Conditioning
5 RFT*:
10 unbroken Dumbbell Push Press, 70/50
10 Unbroken Dumbbell Reverse Lunges, 70/50 (5/side)
10 Unbroken Dumbbell Dead Lifts, 70/50 – all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 30 unbroken reps, rest as little as possible between rounds
Metcon (No Measure)
5. Strength Accessory
A. 4×10 Glute Ham Raises
B. 3×8 Back Rack Bulgarian Split Squats
C. 2×20 Good mornings