FRIDAY 160513

For Time:

Run 400 Meters,
50 Kettlebell Swings (53lb. / 35lb)
Run 400 Meters
50 Burpees
Run 400 Meters
50 Barbell Barbell Thrusters (45lb. / 35lb.)
Run 400 Meters

Note: Today is an “old school” circa 2002 original CrossFit HQ workout, created by  CrossFit founder “Coach” Greg Glassman. Greg Amundson’s time in 2003 on this workout was 10:18.

2016 Never Forget Relay Run

Coach – 7:10 average mile over 4 consecutive 5K races

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Can you achieve both 5K and 100 mile distance running capacity using the CrossFit Amundson methodology of weight training, gymnastics, and interval running and rowing? Absolutely! Coach has proven on multiple occasions the validity of the program. Last year, on just CrossFit Amundson training, Coach ran 90 miles in 24 hours, and last weekend Coach and Cobbie took 1st place in a relay race, where he averaged a 7:10 mile time on 4 consecutive 5K races. Simply put, CrossFit works!

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Good luck and safe travels to Greg Amundson who will be in Austin, Texas, teaching a Law Enforcement Seminar at Grand Prairie Police Department, for the next two days.

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