WEDNESDAY 170104

From “The CAMP” (CrossFit Amundson Maximum Performance)

“The Champion ~ Osssss”

Complete Each Evolution For Fastest Time:

Evolution A:
Concept2 Row, 21 Calories
Wallball Shots, 15 Repetitions (20lb. / 14lb.)
Burpee, 9 Repetitions

Rest as needed then,

Evolution B:
Burpee, 21 Repetitions
Concept 2 Row, 15 Repetitions
Wallball, 9 Shots

Rest as needed then,

Evolution C:
Wallball, 21 Shots
Burpee, 15 Repetitions
Concept 2 Row, 9 Calories

Rest as needed then,

As Many Pull-ups As Possible in 1:00

Note: Today’s session is a special CAMP session created for Nate “The Champion” Mendelsohn in honor of his success both an and off the mat as a Brazilian Jiu Jitsu fighter and coach. How many Athletes can “Rx” todays session and complete each evolution in under 3:00, and complete 40 or more Pull-ups? It’s gonna’ be a good one!

Pete – new record with a 205lb. Thruster!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga First Class of New Series Starts Tonight! 6:00 PM – 7:00 PM at Krav Maga. 

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