2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Competition: Amplify Open Registration
Fundraiser: Barbells For Boobs
CrossFit
Strength
Clean [Video]
Jerk [Video]
Take 15 minutes to build into a heavy complex:
1 Clean Pull + 1 Hang Squat Clean (Below Knee) + 1 Squat Clean + 1 Jerk (Push or Split)
Conditioning
4 Rounds Of:
Within 3 Minutes:
12 Thrusters (#95/65)
Run 200 meters
With time remaining, AMRAP Pull-ups.
* Rest 2 minutes between rounds. Scored By total Pull-ups.
Bootcamp
7 min
500m run
500m row
Then AMRAP roll up v-ups
:30 Slamball
:30 Squat jumps
:30 Sprawl
:30 Burpee
:30 Toe taps
:30 Skaters
1 min rest
X4 (16 minutes)
7 min
500 m run
500 m row
Then AMRAP sit-ups
GLUTE WORK:
:30 RIGHT banded kickbacks
:30 RIGHT banded fire hydrants
:30 LEFT banded kickbacks
:30 LEFT banded fire hydrants
1:00 hip raises with band
X2
