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
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
Jump Rope Intro
Single vs. Double Unders
Strength
Front Squat 101
Hang Clean Progression
Front Squat (5×5)
Metcon
Metcon (Time)
3 Rounds for Time:
10 Wallball
10 Medball Cleans
10 Burpee