Monday work ahead with an AMRAP and a comaraderie builder!
Friday Night Lights
Please join us this Friday night, from 4:30-8pm, to watch and cheer on any athletes completing Open Workout 16.3. We will be fundraising all week leading up to Friday to help Amp members Nate and Jackie. Nate's GoFundMe page is actively accepting donations.
Visit the link to read his story and help contribute.
Facebook Event Page
MONDAY Strength Back Squat [Video] Complete 3 Sets of 10 Back Squats. Increase weight by #10-15 from last week. Use no more than 2 warm-up sets.
Conditioning Part 1 AMRAP in 7 Minutes: • 4 Muscle-ups • 7 Power Snatch (#135/95) • 10 Box Jumps (24"/20")
OR
AMRAP in 7 Minutes: • 10 Pull-ups • 7 Power Snatch (#115/75) • 10 Box Jumps (24"/20")
Part 2 Partner AMRAP in 12 Minutes: • 16/12 Calorie Row • 16 Kettlebell Swings (#55/35) • 20 Wall Ball Shots (#20/14)
* Partners switch every exercise.
Back Squats
Amplify's CrossFit Open Leaderboard