On Ramp 4 - Amoskeag

On Ramp 4

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
Paleo Ethics tasting all day on 1/24. Free Samples.
Double Under Clinic w/ Coach Maggie on 1/27. 12-2PM. $40

CrossFit Amoskeag – On Ramp

Warm-up

Bike/Row/Run (30Cal/500m/400m)

2 Rounds:

5 Push Ups

5 Ring Rows

Overhead Band Stretch

Strength

Strict Press/Push Press/Push Jerk Intro

Pull-ups

Pull-Up Intro

Work up to set of 5

Use bands as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

7 Box Jumps/Set ups (With Step Down)

7 Burpees

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