April Fools!
Real Monday workout below.
Read "A Change of Pace: The 2019 CrossFit Open" as a yearly CrossFit Open reflection and celebration of our Amplify anniversary.
CrossFit
Strength
Complete 5 Super Sets Of:
• 4 Z Press [Video]
• 5 Strict Pull-ups (Weighted PUs for Rx+)
Conditioning
3 Rounds For Quality:
• 10 Farmer’s Hold + Dumbbell Hang Clean & Jerk (R)
• Cross Body Carry, 1 Turf Length
• 10 Farmer’s Hold + Dumbbell Hang Clean & Jerk (L)
• Cross Body Carry, 1 Turf Length
• 20 Burpees
Bootcamp
30 MINUTES:
100m Row
50 KBS
200m Row
40 Russian Twist (rt+lf=2)
400m Row
30 KB Squats
800m Row
20 Plank KB pass through (rt+lf=1)
Cashout:
2 Rounds
10 bicep curls + curl across chest (each side)
10 skull crushers
21’s bicep curls
10 kick backs
