Final week of "Amplify Golf" events!
3 more workouts. Complete any missed workouts by Sunday.
See below for this week's Floater WOD.
2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Wodleader.com/competition/amplifyopen
CrossFit
Strength
Push Jerk [Video]
Split Jerk [Video]
Complete 5 sets of the following complex:
2 Push Jerks + 1 Split Jerk
Use 80% of your 1rep Split Jerk
Conditioning
With a 20 Minute Time Cap:
50 Dumbbell Stationery Reverse Lunges (#50/35)
10 Dumbbell Push Press
40 Calorie Row
10 Dumbbell Push Press
30 Russian Kettlebell Swings (#70/55)
10 Dumbbell Push Press
40 Calorie Row
10 Dumbbell Push Press
50 Pull-ups
Final Amp Golf Floater WOD
Hole #17
3 Minutes of Max Bar Muscle-ups
Scoring
Eagle (1): M Over 22 / F Over 18
Birdie (2): M 18-21 / F 14-17
Par (3): M 14-17 / F 10-13
Bogie(4): M 10-13 / F 6-9
Double Bogie (5): M Under 9 / F Under 5
Bootcamp
25 minutes:
5 Ring rows or pull ups
10 Push ups
15 Squats
100m run
*Every 4 rounds complete (choose one):
* 1 min Plank
* 250m Ski erg
* 1 min Slam ball or dball
2 min rest
Cashout: Tabata Sit ups
