Strength
Every 90 seconds for 6 sets complete 1 Power Clean + 4 Front Squats.
Build weight as you go.

Conditioning
3 Rounds Of:
Within 5 Minutes:
10 Power Cleans (#135/95)
12 Burpees
14 Box Jumps (#24/20)
20 Sit-ups
With any time remaining: Row for Max Calories

Rest 1 minute between rounds.

Partner Workout
AMRAP in 15 Minutes:
• 1 Round of Short "Cindy"
• Sled Push, Turf Width Down & Back

Athletes will alternate rounds and switch after each Sled Push.

Short “Cindy” =
• 5 Pull-ups
• 7 Push-ups
• 9 Air Squats

Optional Additional Work
Partner Row or Ski: 150/120 Calories For Time
Use your own machine and switch when you choose!

Partner Workout (At a Distance)
”You Go, I Go”
AMRAP in 6 Minutes:
• 50 Double Unders

AMRAP in 6 Minutes:
• 10 Ball Slams
• 10 Air Squats

AMRAP in 6 Minutes:
• 3 Burpees
• 8/6 Bike Calories

AMRAP in 6 Minutes:
• 3 Burpees
• 3 Devil’s Press

* Partners will alternate rounds throughout.

Amended Friday Schedule
Due to current coaching circumstances, we need to eliminate the 10 and 11am classes for Friday, 12/4.

Strength
Every 3 minutes for 5 sets complete the following complex twice through:
1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Front Squat
Choose to build or keep it light to work on technique.

Conditioning
For Time:
1000m Row
50 Shoulder to Overhead (#95/65)
35 Burpees

Amended Thursday & Friday Schedule
Due to current coaching circumstances, we need to eliminate the 10 and 11am classes for Thursday and Friday, 12/3-12/4.

Conditioning
AMRAP in 30 Minutes:
• 50 Double Unders
• 50 Wall Ball Shots (#20/14)
• 50 Kettlebell Swings (#55/35)
• 35 Bike Calories
• 35 Ring Rows
• 35 Ski Calories
• 35 V-ups

Amended Wednesday Schedule
Due to current coaching circumstances, we need to eliminate the 10 and 11am classes for Wednesday, 12/2.

Strength
Deadlift [Video]
Complete sets of 5-4-3-2-1 reps.
Build as you go.

Conditioning
Every 4 Minutes for 4 Sets:
10 Lateral Barbell Burpees
18/15 Bike Calories
10 Hang Power Cleans (#135/95)

IMPORTANT UPDATE
​​​​​​​We have been informed of more cases of COVID in our Amplify community this week.

We feel it's our duty to do the smart thing and close until Wednesday, 12/2.
Members, please see email.

Holiday Week Schedule
Thursday: 7am, 8am, 9am CrossFit. No other classes.
Friday-Sunday: Closed. Members, please see email.

Strength
Overhead Squat [Video]
Back Squat [Video]
Complete sets of 5-4-3-2-1 reps.
Take 15 minutes and build weight as you go.

Conditioning
For Time:
20 Squat Snatch (#95/65 Rx; #135/85 Rx+)
30 Lateral Barbell Burpees
40 Toes to Bar

Holiday Week Schedule
Thursday: 7am, 8am, 9am CrossFit. No other classes.
Friday-Sunday: Closed. Members, please see email.

AMRAP in 30 Minutes:
• 10 D-ball Ground Over Shoulder (#70/40 Rx; #100/70 Rx+)
• 3 Sled Pushes, Down & Back Turf Width (#3/2 Plates)
• 300m Ski
• 30 Dumbbell Step-ups (#35/25 Suitcase Hold/20” Box)
• 10 Devil’s Press + Push Press (#35/25)

Strength
Front Squat [Video]
Complete sets of 5-4-3-2-1 reps.
Take 15 minutes and build weight as you go.

Conditioning
Every 4 Minutes for 4 Rounds:
400m Row
8 Squat Cleans (#135/95 Rx; 5 reps #185/125 Rx+)
12 Pull-ups (5 Ring Muscle-ups for Rx+)