FRIDAY 131213 

Complete the following for time:

Run 400 Meters

21,15,9 Repetitions of:
Kettlebell Swing
Pull-up

Run 400 Meters

21,15,9 Repetitions of:
Squat
Hand Release Push-up

Run 400 Meters

Note: Check your Journals for the last data point on this workout. Our Saturday 10:00 AM warriors completed this on December 7, 2013, with an average time of 16:00. Weight on the Kettlebell is 25lb. to 53lb. Rowing and Biking will also be an option for the 400 Meter run. This is an awesome workout!

Kel-Core, Amundson and Central – Three Affiliates but ONE Family!

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On December 9, 2013, Kelvin, Greg and Annie helped their friend Tom Frankel, the owner of Play It Again Sports, film the new TV Commercial for his business. Tom has been extremely generous to CrossFit Affiliate gyms in the County, and even helped get the worlds first CrossFit gym off the ground with equipment and supplies. Thank you Tom  for all that you do for the CrossFit Community in Santa Cruz.

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