2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs
CrossFit
Strength
Front Squat [Video]
Take 15 minutes to complete 5 Sets of 3 Paused Front Squats.
3 second pause at the bottom.
Use the same weight across all sets.
Range from 70-80% of your 1rep Front Squat.
Conditioning
5 Rounds for Reps:
• 1 Minute Row
• 1 Minute Burpee
• 1 Minute Double Unders
• 1 Minute Rest
Bootcamp
10 min AMRAP
5 Hate makers
10 Push ups
15 Double unders (30 singles)
*Every 2 minutes perform 4 width runs
10 min AMRAP
5 Devils presses
10 Alt DB snatch
15 DB Hop overs
*Every 2 minutes perform 4 width runs
10 min AMRAP
5 Plank push ups
10 KBS
15 Squats
*Every 2 minutes perform 4 width runs
**1 min rest between WODS**
Optional Core work:
5 rounds
10 Cals ski erg
10 GHD/Sit ups
