wodify
CrossFit Amoskeag – MisFit
Push Jerk (4×3 Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate)
Record 2 heavy sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10 Hang Power Cleans 135/95lbs
10 Chest to Bar Pull Ups
15 Box Jump Overs 24/20″
Metcon (AMRAP – Rounds)
For Completion
Every 3:00 for 15 Minutes
Bike 20/12 Calories
12 Lateral Bar Burpees
50′ Handstand Walk