CompTrain – Wednesday 7/20/2016

CrossFit Amoskeag – B Side

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Metcon (Weight)

1. Weightlifting

Running Clock

Mins 1-8:

EMOMx8: 1 Squat Snatches (85%)

Rest 4:00

Mins 12-20:

EMOMx8: 1 Squat CJ (85%)

Rest 4:00

1 minute bike test for max cals

Metcon (Time)

2. Conditioning

3 RFT:

10 D-Ball Shoulders, 150/100

10 1-arm DBS, 100/70 (5/side)

10 Weighted Pistols, 1.5/1-pood (5/side)