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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.