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“BRING A FRIEND” PARTNER WOD ON 10/5 @ 9AM. Bring someone new to workout with you and us. No cost.

CrossFit Amoskeag – MisFit

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Metcon (4 Rounds for time)

Run

800m x 4

Rest 2:00

Metcon (4 Rounds for time)

4 Rounds

25/20 Calorie Row

Max Effort Lunge Hold*

Rest as needed

*Lunge 2:00 cap per round, 2 rounds per leg

Misfit Clean Complex 2.0 (Every :90 for 9 Minutes 2 Rep @ 75%+ of 1RM)

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

Metcon (Time)

5 Rounds

50′ Back Rack Walking Lunge Steps 155/105lbs

200m Run

60 Double Unders

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