Quick mention: There is no 7:30pm class this Wednesday, September 15th.
All other classes are unaffected.
Today we focus on the skills associated with and then perform the following WOD:
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round for which a one-minute break is allowed before repeating. The stations are:
- . Wallball Shots: 20 pound ball, 10 ft target. (Reps)
- . Sumo Deadlift High-Pull: 75 pounds (Reps)
- . Box Jump: 20" box (Reps)
- . Push Press: 75 pounds (Reps)
- . Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
CrossFit Amplify will be participating in FGB5 fundraiser in St. Charles at CrossFit Tri-Cities.