FRIDAY 181102

CAMP Training Session!

Complete Three Rounds, Resting 1:00 Between Rounds:

Minute One: Wallball Shots, Maximum Repetitions (20lb. / 16lb.)
Minute Two: Kettlebell Sumo Deadlift High Pull (75lb. / 53lb.)
Minute Three: Assault Bike (70/50 RPM)
Minute Four: Toes to Bar, Maximum Repetitions
Minute Five: Concept2 Row (1200 / 1:45 / 1:55 split)

Note: Todays workout operates like “Fight Gone Bad” in which the Athlete achieves maximum repetitions at each station, then rotates at the end of the minute immediately to the next station. There is no rest between stations. At the end of each round, rest 1:00 and tally scores, then repeat for a total of 3 rounds. Athletes can pick their start station, but must honor the order of rotation. Maintain a total running score for each round. The Bike and Row are “Grind Stations” and athletes must maintain an average of the required RPM or 500 meter split time to achieve all 20 points at these stations. Join Coach at the 4PM workout which will be a “Championship Fight” consisting of FOUR ROUNDS!

NOW AVAILABLE FOR PRE-ORDER! 

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Friday Special Programs 

8:00AM – 9:AM – CrossFit Amundson Strength and Olympic Lifting

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The Full Armor of God – A Sermon For Law Enforcement 

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