MFT #1351 - Amoskeag

MFT #1351

Announcements

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 (Find a new 5RM Back Squat)

Metcon (4 Rounds for reps)

4 Rounds:

AMRAP 3 Minutes

3 Sandbag Cleans 150/100lbs

6 Muscle Ups

9 Burpees to 6″ Target

Rest 2:00

Metcon (Time)

For Time:

160 Air Squats

80 Push Ups

40 GHD Sit Ups

5 Legless Rope Climbs

Metcon (Time)

4 Rounds:

Not for time

Row 250m

5 Strict Parallette Handstand Push-Ups

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