"Amplify Golf" is underway!
Now until September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for Floater WODs.
CrossFit
Strength
Front Squat [Video]
Take 15 minutes to work into a heavy 2 rep Front Squat.
Conditioning
AMRAP in 20 Minutes:
• Run 200 meters
• 40 MedBall Cleans (#30/20)
• 20 Hand Release Push-ups
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #7: Run 800m For Time
Eagle (1): Under 3:20
Birdie (2): 3:21-3:40
Par (3): 3:41-4:00
Bogie (4): 4:01-4:20
Double Bogie (5): At or Over 4:21
Hole #9: 500m Ski Erg For Time
Eagle (1): Under 1:45 / 1:55
Birdie (2): 1:46-1:55 / 1:56-2:05
Par (3): 1:56-205 / 2:06-2:15
Bogie (4): 2:06-2:16 / 2:16-2:25
Double Bogie (5): At or Over 2:17 / 2:26
Bootcamp
:45/:15
Bicycle abs
Bear crawl
Hatemakers
X3
*:30 rest between rds
3 min AMRAP
5 KBS
10 Box jumps
15 DU or 30 singles
X3
3 min AMRAP
3 Burpees
6 Width runs
9 AD Cals
X3
*1 min rest between rounds
