MONDAY 160104

Complete Four Individually Timed 4:00 AMRAP’s (As Many Rounds As Possible)

30 Double Unders (Or 50 Weighted Jumps)
15 Power Snatch (75lb. / 55lb.)

Note: Rest up to 2:00 Between Rounds. This is an AMRAP version of the infamous 2012 and 2013 CrossFit Games Open Qualifier Workout. How many Athletes can Rx’ this workout and maintain a 3 Round Average?

JoshAOW

Josh is Athlete Of The Week!

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Congratulations to Josh who was recognized as Athlete Of The Week at CrossFit Amundson. Before joining our gym, Josh had never run more than one consecutive mile, and had never completed a CrossFit workout. Fast forward six months, and Josh is now one of the top sprint and distance runners in the gym, and often completes two combined CrossFit, LIGHT and CAMP workouts in the same day, in addition to Yoga! Josh has also been participating in the Competitors workouts on Saturdays, and has made incredible gains in his skill sets and conditioning. However, what really sets Josh apart is his incredibly warm spirit, bright smile, kindness, and generosity. Josh has a unique way of brightening everyones day, and is quick with a compliment and kind word. Congratulations Josh on all your success, and keep up the awesome work!

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds For Time:
50 Weighted Jumps (or 35 Double Unders)
21 Kettlebell Swings (35lb. / 25lb.)
15 Goblet Squats (35lb. / 25lb.)
9 Hand Release Push-ups
6 Pull-ups

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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