wodify
CrossFit Amoskeag – B Side
Warm-up
2 Steady Rounds:
3:00 on Bike
15 Deadlifts 135/95lbs
Back Squat (1rm)
Strict Press (1rm)
Deadlift (1RM)
Metcon (Weight)
In 24 Minutes
w/ a partner
Complete “CrossFit Total”
8 Minutes to Back Squat
8 Minutes to Strict Press
8 Minutes to Deadlift
Add up weight for a “Partner Total”
THIS IS WHERE YOU SCORE THE COMBINED TOTAL OF YOU AND YOUR PARTNER
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes
With a partner
Complete a full round then switch
Row 250/200m
12 Lateral Burpees over Rower
12 Power Snatch 115/75lbs
Metcon (Time)
12 Rounds:
Run 400m
Alternate Runs w/ partner
(6 each)