WEDNESDAY 140108

Partner Workout!

10 Rounds For Time of:

21 Kettlebell Swings
15 Pull-ups
9 Thrusters

Note: One partner must complete at least one entire round before “tagging” their partner. Teams can divide the work as deemed necessary as long as each partner completes 5 rounds. For example,  one partner may complete 2 consecutive rounds then “tag” their partner, etc. First team to complete 10 total rounds wins matching CrossFit Amundson shirts! Prescribed weight on the Thruster is 95lb. and Kettlebell is 53lb. for men, and 65lb. Thruster and 35lb. Kettlebell for women. This is going to be a great partner and team-building workout!

Greg Amundson – 10 seconds after completing the “Burpee Mile”

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Good luck and Godspeed to Greg Amundson who will be taking an Expert Level Krav Maga Course at Krav Maga Worldwide beginning today and graduating Sunday evening.

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The Amundson Barbell Club class will begin on Tuesday, January 14, 2014, from 1:00 PM until 2:30 PM. This class will focus on the Power Lifts and supplemental strength training techniques. This class is free and highly encouraged for all CrossFit Amundson Athletes.

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The next “Coaches Hour” will feature Coach Katherine “Kat” Weybright and will focus on the Overhead Squat. The “Coaches Hour” is a free 1 hour workshop for CrossFit Amundson Athletes and is on Sunday’s from 1:00 to 2:00 PM immediately following Open Gym. We look forward to seeing you here!

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