wodify
CrossFit Amoskeag – B Side
Warm-up
3 Steady Rounds:
Run 200m
10 Push Jerk 115/75lbs
Row 20 Calories
Weightlifting
Split Jerk (4×2)
Moderate x2
Heavy X1
Moderate x1
Metcon
Metcon (Time)
3 Rounds:
Run 800m
25 Toes to Bar
15 Front Squats 135/95lbs
Metcon (Time)
3 Rounds:
100m Farmer’s Carry 70/53lbs
30/20 Calories on Bike
Rest 2:00