TUESDAY 140513

Front Squat 1-1-1-1-1 Repetitions on an increasing load basis. Work up to a new personal record on this lift.

Rest as needed then,

Complete as many rounds as possible in 7 minutes of:
30 Double Unders
Kettlebell Thruster 15 Repetitions

Note: Prescribed weight for men is up to 35lb. on the Kettlebell and up to 25lb. for women. Dumbbells will also be available. The Thruster with two independently weighted objects is an entirely different experience than the Barbell Thruster. This is going to be a good one! Who can Front Squat their bodyweight for 1 repetition and then complete 5 Rx’d rounds of the AMRAP? We highly recommend everyone invest in their own double-under jump rope. Following 14.1 in the CrossFit Games Open Workout, many people realized the double-under was a “chink in their armor” and set a personal goal to make improvements in their command of the skill. Our gym goal is for all of our Athletes to be able to complete 10 consecutive double-unders. To encourage this goal, during todays workout, “attempts” at the skill will be counted. Weighted jumps will also be an option at 60 repetitions a round.

COURAGE!

_______________

Join us today from 1:30 to approximately 3:00 PM for the CrossFit Amundson Endurance WOD. The EPIC Fitness Van departs at 1:30 sharp for the “Unknown and Unknowable” workout location! Space is limited to 10 Athletes – please be sure to sign up at the gym or e-mail Info@CrossFitAmundson.com

_______________

Amanda Heitmann receives the Warrior Spirit Award [video]

_______________