Thursday 4/7/11

Strength Overhead Squat  3-3-3-3  [wmv][mov] (Not bad, but his knees are still too far over his toes...)

Conditioning 5 Rounds For Time: [YouTube Workout Demo] • 5 Muscle-ups • 200 Meter Sprint

Beginners: sub 10 regular pull-ups + 10 ring dips or push-ups each round.


CrossFit Games Open Workout 11.3

The third workout of the Open is in!

04.05.11-04.10.11 Complete as many rounds and reps as possible in 5 minutes of: •Squat clean (#165/110) •Jerk (#165/110)

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!