CrossFit Amoskeag – B Side

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A. CONDITIONING

400m Run (Time)

Max Effort 400m Run
4 SETS

400m Run

-Rest 4:00 b/t Sets-

*Record your fastest 400m

Metcon (Time)

3 SETS

25 Cal Bike

100 Double Unders

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS FOR QUALITY

5 Deadlifts (AHAP, Unbroken)

Max Distance HS Walk in 2:00

-Rest as Needed b/t Sets-

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