MFT #1343 - Amoskeag

MFT #1343

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.

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