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]
Complete 5 Sets of 3 Tempo Back Squats.
Tempo: 3 seconds down, 2 second hold, 1 second up.
Use 70% across all 5 sets.
Conditioning
4 Rounds Of:
Within 3 Minutes:
15 Burpees
Row 250 meters
With time remaining, AMRAP Burpees.
Rest 2 minutes between rounds.
Scored by total Burpees performed after the rowing.
Bootcamp
6 min AMRAP
9 Squats
6 Box jumps
3 Man makers
Tabata Width Runs
6 min AMRAP
9 AD Cals
6 DB Clean and Jerks
3 Sprawl pops
Tabata Width Broad Jumps
6 min AMRAP
9 KBS
6 Decline push ups
3 Hate makers
Tabata Width Runs
GLUTE WORK:
:30 RIGHT single leg squats to box
:30 LEFT single leg squats to box
:30 Hip raises on box
:30 RIGHT Single leg step ups (add weight)
:30 LEFT Single leg step ups (add weight)
X2
