FRIDAY 170512

From “The CAMP” (CrossFit Amundson Maximum Performance)

“Fight Gone Bad….. Only Harder”

Three rounds of:
Slam Ball, 45lb. / 30lb. (Maximum Repetitions)
Kettlebell Sumo Deadlift High-pull, 75lb. / 53lb. (Maximum Repetitions)
Box Jump, 20″ Box (Maximum Repetitions)
Dumbbell Push-press, 35lb. / 25lb. (Maximum Repetitions)
Assault Bike (Grind Station – 70 / 50 RPM)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the Athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. In todays FGB, we will be using the Dumbbell and Kettlebell’s in lieu of the traditional Barbell, and adding two new stations.

Lucas – Rope Climb and Jiu Jitsu Champion!

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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 is CANCELLED tonight. 

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