WEDNESDAY 170614

Station Rotation at Krav Maga:

One Minute “On” and 30 Seconds “Off” for One Round:

Assault Bike
Concept2 Row
Battle Ropes
Slam Ball (45lb. / 30lb.)
GHD Sit-up
Bosu Ball Squat

Rest as needed than at HQ,

SEALFIT Strength Mash-up

Every Two Minutes for 16 Minutes (8 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, September 22, November 3, 2016, January 15, 2017 or May 3, 2017, try to add 5lb. to each set today.

Krav Maga Warriors!

_______________

Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga Test! (6:00 PM – TBD at Krav Maga)

______________

Open Gym Announcement

Beginning in July, CrossFit Amundson will be transitioning our Open Gym program to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

_______________