FRIDAY 180406

Fight Gone Bad!

Three Rounds Of:
Wallball Shots (20lb. / 14lb.)
Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Box Jump (20′ men and women)
Dumbbell Push-Press (35lb. / 25lb.)
Concept2 Row

Note: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Keep a running total of repetitions and calories at each station. How many people can Rx todays session and achieve 300 or more points each round? Compare todays score to August 7, 2017.

James and Dan on Thursdays Bench and Pull-up session

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Friday Special Programs

6AM & 4PM – CrossFit Workout

8AM – Wendler Strength Training

5PM – NEW CLASS! CrossFit Amundson Olympic Lifting Club – All Levels Welcome!

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