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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