Monday

CrossFit Amoskeag – Sweat30

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Single DB Front Squats

5 Up-Downs over DB

Into …

1 ROUND

100m Run

10 Single DB Push Press

5 Burpees over DB

Into …

1 ROUND

100m Run

10 Single DB Thrusters

5 Burpees over DB

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

400m Run

20 Single DB Thrusters

10 Burpees Over DB

(Score is Rounds + Reps)

Workout – HOME

Optional Finisher

Metcon (AMRAP – Rounds and Reps)

***HOME VERSION***

AMRAP x 14 MINUTES

400m Run

20 Backpack Thrusters

10 Burpees Over Backpack

(Score is Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)

Metcon (No Measure)

2-3 SETS

5/5 Arnold Presses

20 Alt. Object Slides

30 Russian Twists

(No Measure)