Wednesday 3/30/11

CHALLENGE WEEK Benchmark lifts and WODs all week... check the progress you've made! Eat right, have a plan before coming in, and don't forget recovery & mobility. Newcomers/visitors welcome too!

Named WODs "Annie" 50-40-30-20-10 reps for time: • Double Unders • Sit-ups


"Baseline" For time: Row 500 meters 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups

Also, make up day: LIFT or WOD Lifts: Deadlift, Back Squat Workouts: Fran, Jack


CrossFit Games Open Workout 11.2

The second workout of the Open is in!

03.29.11-04.03.11 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (#155/100) 12 Push-ups 15 Box jumps (24"/20")

CrossFit Amplify is a registered host site to validate workouts & scores.  Email or see a trainer to set-up a time to be judged.  Walk-ins will not allow us to judge appropriately.  Set your day & time!!  Good luck to all.

Check out the current North Central region leader boards to keep up with the status of our CFAMP members!