wodify
Announcements
Make a Wish / Yankee Swap / Pot Luck on 12/16
Nightmare Before Christmas WOD on 12/23. No Open Gym. Closed 12/24 and 12/25
Send Joe to Ohio Exhibition Weightlifting Meet on 1/20. All levels welcome. Friendly & fun. $20 donation recommended but not required. Ask Jeff for details
CrossFit Amoskeag – B Side
Back Squat (5×5 90% of 5RM)
Metcon (5 Rounds for reps)
Power Clean Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups
Metcon (8 Rounds for time)
8 Rounds:
Row 30/24 Calories
Rest 2:00
Metcon (Time)
Unbroken or until failure
10-1-10
Toes to Bar
Rest as needed between sets.