wodify
CrossFit Amoskeag – B Side
Split Jerk (1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups
Metcon (Time)
Shuttle Sprints
For Time
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
4-5 Attempts to find fastest time
Rest as needed between efforts.
Metcon (AMRAP – Reps)
3 Rounds:
Strict Ring Dips
1-2-3-4-etc
Complete 1 Strict Ring Dips
Rest :30
Complete 2 Strict Ring Dips
Rest :30
Continue on until a set is failed
Rest 5:00 and repeat 2 more times starting from 1 rep
Scores are total reps in the best and worst rounds.
Metcon (Distance)
Max Distance Farmer’s Carry in 4 Minutes
70/53lb KB in each hand.