FREE WEEKLY WORKOUT

Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. / 10lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toe To Bar – Knee to Elbow – or Toes to Ceiling

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump (24 / 20 Inch Box)

Note: The EMOM is a repeat from 150202. Try to add 5lb. to your Barbell and keep all repetitions consecutive. Advanced Athletes should strive to connect the skills. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions.

Brett : Amber AOW

Brett and Amber are Athletes Of The Week

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Congratulations to Brett and Amber on being co-recognized as Athletes Of The Week at CrossFit Amundson. Brett and Amber are both stellar Athletes and Coaches at our gym. Their passion for CrossFit, enthusiasm for teaching others, and commitment to self-improvement is world class. Brett and Amber frequently teach the Saturday free-community workout and Advanced Class. Brett and Amber both share a love for the Concept 2 Rower, both in competition and education. During the super challenging Row’d Royalty competition, Brett posted some of the fastest scores of our gym. Many of the large-scale events of our gym, ranging from the Rowing Clinic, to the Open, to the Affiliate Cup, are because of the leadership of Brett and Amber. On behalf of everyone at CrossFit Amundson and our on-line community, congratulations!

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