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 


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.