WEDNESDAY 180613

Kettlebell Clean Technique & 10:00 EMOM Progression,

Rest as needed then,

“The Ghost”

Complete Three Individually Scored Rounds Of:

1 minute of Concept2 Rowing, Maximum Caliries
1 minute of Burpees, Maximum Repetitions
1 minute of Double-Unders (or Weighted Jumps

Note: There is no rest between stations and Athletes will keep a running total of repetitions. Rest up to 3:00 between rounds. The Kettlebell Clean technique will be taught today in preperation for the July 7, 2018, CrossFit Amundson Kettlebell Competition!

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Wednesday Special Programs 

Krav Maga (Continuing Handgun Series – 6:15PM – 7:15PM)

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