Thursday, October 11, 2018

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THIS SATURDAY!
2018 Amplify Open

Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

CrossFit

Strength
Deadlift [Video]
Take 15 minutes to complete 4 Sets of 10 Deadlifts.
This is not max effort. Work on technique for 10 reps. Use 50-65% of your 1rep.

Partner Conditioning
Within 24 Minutes: 
Row 3k/2.5k
80 Burpees 
300 Double Unders 
80 Kettlebell Swings
With any time remaining, AMRAP Ski Erg Calories.


Bootcamp

:30 Dips
1:00 Box Jumps
1:00 In and out abs
2:00 Bike
1 min Rest
X3

:30 Bicep curls
1:00 Thrusters
1:00 Mt Climbers
2:00 Run
1 min Rest
X3

Core:
:45/:15 rest
P1: Weighted plank
P2: Bicycles
X3