FRIDAY 140606

Clean and Jerk 5, 3, 1, 1, 1, Repetitions,

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

9 Power Cleans
6 Chest to Bar Pull-ups
30 Double Unders or 60 weighted jumps

Note: Work up to a new 1 Record Max (1RM) on the Clean and Jerk today. The long-term gym goal is for everyone to be able to Clean and Jerk their bodyweight. On the AMRAP, prescribed weight for men is 135lb. and women is 95lb. This is an awesome workout! Compare todays weight and time to April 14, 2014.

Rosie King

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“I ran 13.1 miles in 2:11, which means I kept an average pace of 10:02 per mile.  I beat my last PR by more than two minutes! Thanks CrossFit Amundson!” – Rosie

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