MONDAY 121001

3 Rounds Of:

3RM Deadlift
12 Pull-ups

1. Move briskly from Deadlift to Pull-ups
2. 3RM load on Dead’s means a weight you can lift 3 but not 4 times.
3. Pull-ups are strict! Absolutely no kipping. Pause a full second at top and bottom.
4. Elevate feet on ring rows for an extra challenge.

CrossFit Goal Setting Course in Albany, New York, at CrossFit Clifton Park 

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Krav Maga on Wednesday night is from 7:30 to 8:30 PM. This will be a mixed class for both Law Enforcement and non-LEO CrossFit Amundson Athletes.

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