FRIDAY 141107

Front Squat, 5,3,1,1,1 Repetitions

Rest as needed then,

For Time:

21 Front Squats
9 Lateral Bar Over Burpees
15 Front Squats
15 Lateral Bar Over Burpees
9 Front Squats
21 Lateral Bar Over Burpees

Rest as needed then,

Rope Climb, 5 accents, using the most challenging technique available to you.

Note: For the initial 5,3,1 sequence on Front Squats, use the rack and go heavy. Ideally, after a warm-up, each round is a Repetition Max effort with a culmination in a Personal Record 1 Repetition load. For the timed evolution, men’s prescribed weight is 95lb. and women’s weight is 65lb.

WaterWOD

Next WaterWOD is November 19, 2014

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Coaches Corner” with Greg Amundson – The Power of Loving Kindness

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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