On Ramp 6 - Amoskeag

On Ramp 6

Announcements

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

Row 750/Bike 50/Run 800

Banded Shoulder stretches

PVC Pass Through

PVC Windmill

Snatch Position Practice

PVC mid hang power snatch progression

Barbell mid hang power snatch

OHS progression

Dumbbell Thruster Intro

Weight Selection

Technique

Metcon

Metcon (Time)

For Time:

Row 500

21 DB Thrusters

Row 400

15 DB Thrusters

Row 300

9 DB Thrusters

Cap @ 15min

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