Saturday, September 8, 2018

9/8/18

Final week of "Amplify Golf" events!
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

Partner Workout
For Time: 
100 Alternating Dumbbell Snatch (#50/35)
Run 800m Together
60 Dumbbell Hang Squat Cleans
Run 400m Together
20 Man Makers


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

9 min AMRAP
P1: 200 Run
P2: Surrenders
*10 Partner push ups to switch

1 min Side plank
1 min Rest

9 min AMRAP
P1: 250 Row
P2: Wallball
*10 Sit ups to switch

1 min Side plank
1 min Rest

9 min AMRAP
P1: 15/12 AD cals
P2: Donkey kicks
*10 Lung jumps to switch

1 min reg plank
1 min rest