MONDAY 131209

From “The CAMP” (CrossFit Amundson Maximum Performance)

1:00 on “The Bike” at 80/60 RPM

Immediately Followed by Three Rounds For Time of:

21 Ball Slams
15 Burpees
9 Toes to Bar

Cash Out with a 400 Meter Run

Note: Weight on the Ball Slam is 20lb. for men and 12lb. for women. Following three rounds of the triplet, the workout ends with a 400 meter run. This workout is back by popular demand – check your fitness journals and set a goal to achieve a personal record today!

5:00 PM Warriors in Action!

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“History has taught us over and over again that freedom is not free. When push comes to shove, the ultimate protectors of freedom and liberty are the brave men and women in our armed forces. Throughout our history, they’ve answered the call in bravery and sacrifice.” – Tim Pawlenty

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