MONDAY 140512

Row 1K on the Concept 2 for a record time,

Rest as needed then,

3 rounds for time of:
Power Clean, 15 repetitions
12 Bar Over Burpees
9 Pull-ups

Note: Mens prescribed weight on the Barbell is up to 115lb. and women up to 85lb. Bar Over Burpees will be a side lateral jump today. Who can row a 1K in under 3:45 and then complete the triplet in under 8:00? Compare todays triplet time to March 10, 2014.

STRONGER

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Please join Greg Amundson and Bailey Feeney for a Warrior Yoga class tonight from 6:00 to 7:00 PM in our Krav Maga studio. Tonight’s class will be co-taught by Greg and Bailey and will be themed around the felt experience of balancing effort with ease. The CrossFit Amundson Yoga and Mobility Class is a free class to all CrossFit Amundson Athletes and is highly recommended.

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Interested in the CrossFit Amundson Endurance WOD? This incredible workout takes “Fitness Outside The Box” and tackles such challenges as hill sprints, soft-sand runs, ocean swims and stair-workouts. Transportation to the workout locations is provided with the EPIC Fitness Van. Space is limited to 10 Athletes. Please sign up at the gym or e-mail Info@CrossFitAmundson to reserve your spot.

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Endurance WOD stair-sprint-battle demonstration with Cole and Graham [video]

Rosie tackels the infamous wood stairs with the heart of a warrior [video]

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