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CrossFit Amoskeag – B Side
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