MONDAY 140331 

Three “Sprint  Rounds” of:

Row 500 Meters
10 Repetition Deadlift
50 Squats

Note: Prescribed weight for men is up to 225lb. and 165lb. for women. Rest as needed between efforts to ensure maximum intensity and power output. Who can complete this workout with an average of 3:00 per round for men and 3:45 for women? In 2003, Dave Leys, Michael Weaver, Eva T and Greg Amundson’s average time per round was 3:10. Compare your score today to this workout on March 17, 2014.

14.5 Battle Faces!


The CrossFit Amundson Yoga and Mobility Program meets tonight from 6:00 to 7:00 PM at our Krav Maga studio. Tonights class will be taught by Greg Amundson and will be themed around the “Felt experience of the Warrior Spirit.” This class is free and open to all CrossFit Amundson Athletes. Tonight’s class is also free to members of the public. If you are not a CrossFit Amundson Athlete and are attending this class for the first time, please be sure to arrive ten minutes early. Bring a Yoga mat, or use one of ours!


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