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!

Dorie Osmer


CrossFit Amundson Coach Dorie Osmer is a testimony to the power of dedicated fitness training, a healthy diet and a positive mindset. Dorie is currently in charge of the CrossFit Amundson Boot Camp where she educates and inspires new Athletes to achieve their fitness and lifestyle goals. The photograph of Dorie on the right was taken exactly one year after the photograph on the left.


PK on how to gracefully dismount a missed attempt box jump [video]


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