On Ramp 4 - Amoskeag

On Ramp 4

Announcements

Lululemon + FitVine being rescheduled!!
The Open starts soon. Sign up as a part of the CFA team and we’ll give you a free shaker bottle!

CrossFit Amoskeag – On Ramp

Night 4. Halfway there!

View Public Whiteboard

Warm-up

Metcon (No Measure)

Run/Row 400/500m

5 Push Ups

5 Ring Rows

x2

Overhead Band Stretch, 2 Ways

Metcon

Metcon (No Measure)

Work Pull Ups in sets of 5

Finish with 1 set of 5 Chin Ups

Use bands as necessary

Metcon (No Measure)

Press/Push Press/Push Jerk review

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Min

7 Box Jumps/Step Ups (With Step Down)

7 Burpees (Dynamic)

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