Welcome to the new party.. - Amoskeag

Welcome to the new party..

CrossFit Amoskeag – B Side

Warm-up

Metcon (No Measure)

Run/Row 2 Min

3 Rounds

10 meter Walking Lunges

10 Burpees

Mobility

Weightlifting

Front Rack Lunge (3×8 Rev. Lunge Off 45# plate. Build to heavy set.)

30 seconds between sides. 2 min between sets

Metcon

Metcon (Time)

8 TGU + 25 Wall Balls rest 30 sec

15 Pull Ups

rest 2 Min

X5

Goal is to go UB on Wall Balls & Pull Ups

RX+ = C2B

Metcon (Weight)

3 Rounds

30 Meter Suitcase carry (1 arm farmer carry)

no rest between arms. 2 min bt sets. Start on weak side.

Goal Is bodyweight (in time).

Record heaviest weight.

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