MFT #1157

CrossFit Amoskeag – B Side

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Warm-up

4 Steady Rounds:

12 Empty Bar Overhead Squats

10 Bar Facing Burpees

8 Strict Pull Ups

Weightlifting

Split Jerk (3RM)

Metcon

Metcon (Time)

3 Rounds:

20 Hang Power Snatch 95/65lbs

30 Pull-Ups

Metcon (Time)

40-30-20-10

GHD Sit Ups

Run 400m after each set

Rest :60 after completing Run