Max Effort 400m Run -Rest 4:00 b/t Sets- *Record your fastest 400m 3 SETS -Rest 2:00 b/t Sets- BUY IN… 3 ROUNDS… BUY OUT… ON a 10:00 RUNNING CLOCK… Beginner – Transition Drills AMRAP x 16 MINUTES 5 SETS FOR QUALITY -Rest as Needed b/t Sets-CrossFit Amoskeag – B Side
A. CONDITIONING
400m Run (Time)
4 SETS
400m RunMetcon (Time)
25 Cal Bike
100 Double UndersB. NC60
Warm-up
Warm-up (No Measure)
15/12 Cal Bike (Easy Effort)
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
15/12 Cal Bike (Hard Effort)Skill
Warm-up (No Measure)
Muscle-Up Skill Development
Intermediate – High Ring Drills
Advanced – Mult. Reps or Strict WorkWorkout
Metcon (AMRAP – Rounds and Reps)
50/40 Cal Bike
50 Wall Ball (20/14)|(14/10)
10 Ring Muscle-UpsC. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 Deadlifts (AHAP, Unbroken)
Max Distance HS Walk in 2:00