THURSDAY 140703

Thruster 1-1-1-1-1-1-1 Repetitions

Rest as needed then,

Then,

Five Minute Time Cap:
Row 500 Meters
In the remaining time complete As Many Repetitions As Possible (AMRAP) of Thruster with 50 % of your 1RM Thruster Weight.

Note: Over the course of 7 Thruster repetitions, increase weight to find your 1 Repetition Max effort. Who can complete a bodyweight Thruster? Who can row a sub 1:45 500 Meter effort and then complete 50 or more Thrusters with 50% of their 1RM weight? This is going to be epic! Compare todays effort to your attempt on November, 26, 2013. Try to increase your 1RM by at least 5 pounds and your maximum repetition by 5 repetitions. Your final score is the maximum amount of weight lifted added to your total repetitions during the AMRAP. You can do it!

Lee is a “LeeAnimal”

_______________

July Special Events:

July 4, 2014, 12:00 – 3:00 PM: The CrossFit Amundson 2 Year Anniversary Party, 4th of July Holiday BBQ and Farewell Party for Aaron and Graham. Bring the entire family!

July 19, 2014, 5:00 – 7:00 PM: CrossFit Amundson Summer Lecture Series continues with world renowned author J.C. Hertz, author of the acclaimed book “Learning To Breathe Fire”. The event will be catered by our friends at Capitola Whole Foods. The evening is free bring the entire family!

_______________