FRIDAY 140801

Clean and Jerk 5,3,1,1,1 repetitions.

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 7:00 of,

30 Double Unders (or 60 Weighted Jumps)
9 Power Cleans
6 Toes to Bar (or 12 Toes to Ceiling)

Note: Every pound of weight used and every repetition counts as a point. Athletes may choose their weight for the Power Clean: Men’s range between 75lb. and 185lb. and women’s range 45lb. to 115lb. Total the most weight lifted on the Clean and Jerk, weight used during the AMRAP,  and total repetitions on the AMRAP for your overall score. Note that Toes to Ceiling and Weighted Jumps will only count as 6 and 30 repetitions respectively. The last time this workout was performed in our gym was May 26, 2014.

10:00 AM Warriors Roll STRONGER

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Saturday, August 2, 2014, from 12:00 PM to approximately 3:00 PM is the CrossFit Amundson “TriFITathon.” All levels are welcome and encouraged to participate. There will be three events in the competition, including a Stand Up Paddleboard (SUP) 1200 Meter Sprint, an 800 Meter Ocean Swim, and an “Unknown and Unknowable” beach workout. Athletes can complete in the full “TriFITathon” or an individual event. Transportation provided from HQ to the competition site by the EPIC Fitness Van.

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