FRIDAY 130111


21, 15, 9 Repetitions of
Ring Dips

Note: Power cleans are acceptable for todays workout. We have several ways of scaling this workout to ensure an appropriate challenge for every level of Athlete. Prescribed weights for a shot at the CrossFit Amundson Leaderboard are 95lb. for women and 135lb. for men.

Shawn and Van – Friends, Athletes and Warriors


Old School workout demonstration with Greg Amundson [video]