MONDAY 120702

Today we are going to do an international WOD. This WOD was completed by Greg Amundson and friends at Black Box Gym Olso in Olso, Norway, on June 27, 2012. We’re offering both the Norweigan and English translation! Score to beat is Greg’s 14 rounds and 1 sprint.

Complete As Many Rounds As Possible (AMRAP) in twenty minutes of:

10 “Men On Fire Burpees”
Loping 100 Meters (Sprint 100 Meters)
20 Kettlebell Swings (24kg. / 16kg.)
Loping 100 Meters (Sprint 100 Meters)

Notes:

One round consists of the burpees, sprint, kettlebell swings and return sprint. Roll to your right on the first burpee, left on the second, etc. Ensure you are completing American swings. A “Man on Fire Burpee” consists of rolling to either the left or right in the prone position, then continuing with a standard return to the jumping position. Hands must clap with feet off the ground. Try to keep your body as straight as possible on the jump.

Edward, Lina, Paul and Greg at Black Box Gym, Olso, Norway.

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“It’s like I got run over with a semi-truck full of rainbows!” – New CrossFit Amundson member “Skip” on his first CrossFit workout and Coaching session with Greg Amundson.

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