Announcements

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

CrossFit Amoskeag – Teens

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Warm-up

500m row

3 rounds

10 inch worms

10 dips

10 lunges

Deadlift (5×5)

barbell or KB deadlift athlete depending

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 burpees

200m run

30 single unders or 15 DU

Weightlifting

Banded good mornings

3×15

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