2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs
CrossFit
Strength
Back Squat [Video]
Take 15 minutes to complete 5 Sets of 3 Pause Back Squats.
3 second pause at the bottom.
Use the same weight across all sets, between 70-80 % of your 1rep.
Conditioning
3 Rounds For Time:
• Run 400 meters
• Row 300 meters
• 20 Deadlifts (#225/155)
Bootcamp
(8)- 3 minute AMRAPs
1. 2 D&B turf width runs + 16 Burpees
2. 2 D&B turf width runs + 16 MB cleans
3. 2 D&B turf width runs + 16 MB knee tucks
4. 2 D&B turf width runs + 16 Jacks
5. 2 D&B turf width runs + 16 MB hammy roll out
6. 2 D&B turf width runs + 16 Lunge jumps
7. 2 D&B turf width runs + 16 Squats
8. 2 D&B turf width runs + 16 MB High knees
