FRIDAY 170210

CrossFit Games Open Workout 13.3 (Slightly Modified)

As Many Rounds and Repetitions As Possible in 15:00 of,

150 Medicine Ball Front Squats (20lb. / 14lb.)
90 Double Unders (or 150 Single Jumps)
200 Meter Run (to Krav Maga)
Pull-up, 15 Repetitions
Hand Release Push-up, 30 Repetitions

Note: Advanced Athletes may substitute Bar Muscle Ups (complete 30 Repetitions) in place of the Pull-up and Push-up.

Krav Maga Long Gun Series A & B Graduates!

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For the first time in Santa Cruz County, Krav Maga Santa Cruz, in accordance with Krav Maga Worldwide, will be offering a Yellow Belt Series. Space is limited and current CrossFit Amundson and KMSC athletes have enrollment priority. The anticipated start date is March 14, 2017, at 6:15PM. For more information or to sign up, please see the flyers at HQ or e-mail Info@CrossFitAmundson.com

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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The Power of a Thought – With Greg Amundson [video]

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