WEDNESDAY 140903

Every Minute On The Minute (EMOM) for 12:00,

Deadlift, 3 Repetitions
Hang Power Clean, 2 Repetitions
Push Jerk, 1 Repetition

Rest as needed then,

For Time,

10 Repetitions Ground to Overhead
30 Lateral Bar Over Burpees

Note: For the EMOM, find a comfortable yet challenging weight you can sustain for all 12 minutes. The weight is the same for all three skills. For the timed evolution, men’s prescribed weight is 155lb. and women’s is 95lb. The last time this workout was performed in our gym was July 28, 2014. Try to add 5lb. to the EMOM and set a personal record on the timed evolution.

TrueLovePK&Bre

PK – are you OK?

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Wednesday Special Events

Krav Maga Santa Cruz Phase A – 7:15 PM – 8:00 PM

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Santa Cruz Combat Vets Center & CrossFit Amundson

CrossFit Amundson has teamed with the Santa Cruz County Vets Center, a program of the United States Department of Veterans Affairs, to offer Veterans living in Santa Cruz County free Warrior Yoga. The private Yoga class for our Veterans is every Friday from 10:00 AM – 11:00 AM at our Krag Maga studio. If you are a local Veteran of the Armed Forces we look forward to welcoming you to our Yoga program and our extended CrossFit Amundson family.

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“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams

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