Get tickets for the Amp Sox Game Outing, July 27!
Info here.
CrossFit
Strength
Clean [Video]
Every minute for 8 minutes complete 2 Squat Cleans.
Use a weight that is heavier than the last two weeks.
Conditioning
For Time:
Run 600 meters
50 Wall Ball Shots (#20/14)
Run 400 meters
30 Power Snatch (#95/65)
Run 200 meters
10 Double Push-up Burpees
Bootcamp
A) Partner Conditioning
12minutes of
P1: Battle Ropes
20 seconds of Elevator Squats + Waves
20 seconds of Upper Cuts
20 seconds of Landmines
P2: Bikes
* switch every minute
😎 Partner Conditioning
Complete within 8 minutes
120 Sprawl to MB + Wallball Shot
* if completed under 10 minutes, Max Ski Erg the duration of time
C) DB Core Work
3 cycles
35 seconds On / 25 seconds Off
Plank DB Pass Throughs
Plank Taps
DB Russian Twists
DB Sit Up and Reach (Single DB)
