Monday means lots of CrossFit Open preparation!
AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am
Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party!
Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link.
MONDAY Conditioning AMRAP in 4 Minutes: Burpee Box Jump Overs (24"/20")
Rest 4 Minutes
AMRAP in 3 Minutes: Power Cleans (#155/105)
Rest 3 Minutes
AMRAP in 2 Minutes Wall Ball Shots (#20/14)
Rest 2 Minutes
1 Minute to Complete: 1 Set of Max Unbroken Chest to Bar Pull-ups
Gymnastics Conditioning EMOM for 9 Minutes: • First Minute: 15 Chest to Bar Pull-ups • Second Minute: 15 Overhead Squats (#95/65) • Third Minute: Rest
Optional Strength Work Power Clean [Video] Find a heavy 1rep Power Clean.
The CrossFit Open