Today we are going to do a fun and super challenging team workout. Between you and your partner, accumulate a total of 5:00 in an L-Sit. Rest 5:00 then,

Every minute on the minute for twenty minutes add one Clean and Jerk. (Ground to Overhead.)


1. Use parallel bars for the L-Sits.
2. Weight for the Clean and Jerk (AKA Ground to Overhead) is 65lb. to 135lb.
3. Divide the work as necessary, but each person must do at least one repetition each round after the first round.
4. What team can go all twenty minutes?

Peter is 8000 Feet Strong!


Hey CrossFit Amundson ladies! Have you ever wanted to learn how to surf? There is still room to attend the CrossFit Amundson Ladies Surf-Day at Capitola Beach! Sunday, October 7, 2012, from 8:30 AM to 11:00 AM is Ladies Surf Day with Coach Jama. This will be a ladies only event with all expenses paid by the gym. Please sign up at the gym if you are interested in attending.