Monday, September 10, 2018

9/10/18

Great work to all who completed our "Amplify Golf" workouts!

2018 Amplify Open
Registration for our Oct 13 Comp/B4B event is open!
Wodleader.com/competition/amplifyopen

CrossFit

Strength
Clean [Video]
Take 15 minutes to work into a heavy complex:
1 Clean Pull + 1 Hang Clean (Below Knee) + 1 Clean

Conditioning
AMRAP in 16 Minutes:
• 50 Double Unders
• Run 400 meters
• 10 Thrusters (#95/65)
• 10 Toes to Bar


Bootcamp

With a running clock....
0-8:00
400m Ski erg or Run
AMRAP:
6 Push ups with shoulder tap
12 Goblet squat

8:00-12:00
500/400m Row
*remaining time rest

12:00-20:00
400m Erg or Run
AMRAP:
6 Sprawl pops
12 KBS

20:00-24:00
500/400m Row
*remaining time rest

24:00-32:00
400m Ski erg or Run
AMRAP:
6 SDHP
12 Sit ups (weighted)

32:00-36:00
500/400m Row
*once you are done you are done!