wodify
Announcements
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 (3×10 @ 65% of 1RM)
Metcon (4 Rounds for distance)
4 Rounds:
AMRAP 2 Minutes
20/12 Calorie Bike
Max Distance Sandbag Carry 200/125lbs
Rest 2:00
Metcon (Time)
5 Rounds:
21 Dumbbell Snatch 50/35lbs
9 Burpees to 6″ Target
1 Legless Rope Climb
Metcon (Time)
6 Rounds:
Row 250/200m
10 Strict Ring Dips