Tuesday, October 1, 2013

We start October off with some Skill Work and an AMRAP!

Announcements: CrossFit Amplify and CrossFit Carbon will co-host Barbell For Boobs on October 19. Mark your calendars and check the info page here.

Amplify heat registration is now available HERE!

TUESDAY Skill Work 3 Rounds, Not For Time: • 1 Rope Climb [YouTube] • 3-5 Ring Hip Pulls or 3-5 Muscle-ups [YouTube] • 10 Hollow Rocks • 15 Jumping Jacks

Conditioning AMRAP in 18 Minutes: • 8 Chest to Bar Pull-ups • 8 Kettlebell Swings (#70/55) • 8 Burpee Box Jumps (24"/20")

Burpee Efficiency with Alex N. (We often teach feet wider, but the concepts still apply.)