WEDNESDAY 131106

From “The Camp” (CrossFit Amundson Maximum Performance)

7 Ball Slams
4 Consecutive Hurdle Jumps (Hurdle Ladder)
7 Toes to Bar

Rest 5:00 then,

30 Repetitions of “1 For 1 Heavy Bag Slams”

Note: The “CAMP” workout today is intended to be high intensity interval training, where the “interval” is one round of the workout posted above. Advanced Athletes should blast through this sequence in less than thirty seconds. Rest approximately one minute between rounds and complete a minimum of seven rounds. The “1 For 1” drill is completed in teams of 2. (Notice the theme this week.) One Athlete will lift and slam the heavy bag and then rest while their partner completes the same. Each Athlete will complete 15 slams for a team total of 30 repetitions.

Greg AmundsonCrossFit For Hope in Kenya

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“Whatever you can do, or dream you can, begin it. Boldness has genius, power, and magic in it. Begin it now.” – Goethe.

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