CrossFit Amoskeag – Sweat30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

In team of 2 …

10 alt. Chest passes

100m Jog

10 alt. Over the head passes

5/5 Single Arm DB Power Clean

10 alt. Wall ball passes

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

100 Wall Balls

50 Dumbbell Power Cleans

200m Run (each)

*P1 works while P2 rests. Split work any way.

Optional Finisher

Metcon (No Measure)

PUMP SESH

2 SETS

10 DB Arnold Press (Right)

10 DB Bent Over DB Row (Right)

100 Bodyweight Russian Twists (50/side)

10 DB Arnold Press (Left)

10 DB Bent Over DB Row (left)

-Rest As Needed B/T Sets-

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