Thursday, September 13, 2018

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs

CrossFit

Strength
Barbell Reverse Lunge [Video]
Take 15 minutes to complete 5 Sets of 6 Back Rack Reverse Lunges.
Start around 50-60% of your 1rep Back Squat. Build as you go.

Conditioning
For Time:
50 Double Unders
21 Hang Power Cleans (#95/65)
21 Front Squats
50 Double Unders
15 Hang Power Cleans
15 Front Squats
50 Double Unders
9 Hang Power Cleans
9 Front Squats
50 Double Unders

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Bootcamp

2 Rounds Of:

5 min AMRAP
15/12 cal AD
12 Slamball

5 min AMRAP
10 DB hang clean and jerk
10 Burpees
10 Rows (each arm)
10 Box jumps

5 min AMRAP
Partner:
P1 :30 plank
P2 :30 sit ups