A)
4 Rounds For Time:
• 400m Run
• 30 Calorie Row
• 20 Single Arm DB Push Press (#35/25)
• 100m Single Arm DB Farmer’s Carry

B)
3 Sets For Quality:
• 20 Push-ups (20 Ring Push-ups for Rx+)
• 15 V-ups (15 Toes to Bar for Rx+)
• 10 Double Dumbbell Bent Over Rows

Strength
Deadlift [Video]
Every minute for 8 minutes complete 3 Deadlifts.
Choose your weight based off of feel.

Conditioning
Every 4 minutes for 16 minutes:
22/18 Bike Calories
12 Bar Facing Burpees
6 Hang Squat Cleans (#135/105 Rx; #165/115 Rx+)

2 Rounds of 2 Minutes at a Station:
• Ski for Calories
• D-Ball over Shoulder
• Wall Ball Shots
• Battle Ropes
• Sled Push

* 90 seconds of work; 30 seconds transition.

Strength
Choose a Lift
Clean & Jerk or Snatch
Take 15-20 minutes to work on a technique.

Conditioning
Choose a WOD
For Time:
50 Calorie Ski
35 Thrusters (#95/65)
20 Bar Muscle-ups

Or

For Time:
50 Calorie Row
35 Thrusters (#95/65)
35 Pull-ups

0-6 Minutes:
800m Run

6-16 Minutes:
35 Kettlebell Swings (#55/35)
50 Bike Calories
35 Kettlebell Swings

16-22 Minutes:
800m Run

22-32 Minutes:
35 V-ups
150 Double Unders
35 V-ups

32-38 Minutes:
800m Run

Strength
Front Squat [Video]
Every 2 minutes for 6 sets complete the following:
4-4-3-3-2-2 Front Squat Reps

Conditioning
For Time:
200m Run
12 Power Snatch (#115/75 Rx; #145/105 Rx+)
12 Toes to Bar (5 Ring Muscle-ups for Rx+)
200m Run
9 Power Snatch
9 Toes to Bar (4 RMU for Rx+)
200m Run
6 Power Snatch
6 Toes to Bar (3 RMU for Rx+)
200m Run
3 Power Snatch
3 Toes to Bar (2 RMU for Rx+)

A)
Every 3 Minutes for 4 Sets:
10 MedBall Dumbbell Press
10 Chin-ups
50 Double Unders

B)
For Time:
1000m Row
50 Wall Ball Shots (#20/14)
25 Burpees Over the Rower
500m Row
25 Wall Ball Shots
10 Burpees Over the Rower

CrossFit Amplify is excited to present our 1st annual Dri Tri event.

2-Athlete/ Same Gender teams.
5K Row, 3K Ski, 1.5 mile run.
Divide Row/Ski as desired. Run required to be completed together.

Heats start at 8am. No regular class hours.
Spectators welcome!
Event Page.

Partner Workout
For Time:
50 D-Ball Ground over Shoulder
50 D-Ball Squats
400m D-Ball Carry
400m Run
30 Synchronize Burpees
30 Man Makers