FRIDAY 121005

For time:

1000 Meter Row
7 Bar Muscle ups
15 Repetition Deadlift

Notes:

1. Substitute 3 pull-ups and 3 ring-dips for one bar muscle up.
2. Use bodyweight for the deadlift.
3. Who can do this in six minutes as Rx’d?

Happy Birthday to the Champ – BART!

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Bart and his wife Kelly are a great part of the CrossFit Amundson family. Both Bart and Kelly are making huge improvements in their physical fitness. Kelly recently achieved her first handstand hold and Bart had one of the gym’s highest scores in the Clean and Jerk ladder workout. On behalf of the entire CrossFit Amundson family, Happy Birthday Bart! (PS: Kelly told us.)

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The official CrossFit Amundson Sweatshirt with Sherpa lining and two brand new beanies (Bart and Kelly are modeling in the photo above) are now available at the gym.

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Good luck to Greg Amundson who will be teaching at the Warrior Summit II this weekend in San Antonio, Texas.

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