Amp Holiday Schedule
All class hours will run as usual, except for the following:
- December 31: 8am Bootcamp, 9am CrossFit only
- January 1: No class
CrossFit
Strength
Back Squat [Video]
Complete 5-4-3-2-1 reps of Back Squat.
Increase weight as you go.
Conditioning
3 Rounds Of:
• 35 Double Unders
• 10 Thrusters (#95/65)
Then 50 Burpees
Then 3 Rounds Of:
• 35 Double Unders
• 10 Thrusters
Bootcamp
A) EMOM -24 mins
12 burpees
25 goblet squats
24 RKBS
12 thrusters
12 box jumps
24 rev DB lunges
60 sec plank
Rest
B) partner
3 min Row
3 min Bike
3 min battle ropes *switch better waves and claps
*1 min rest between each station, switch when needed
