WEDNESDAY 140115 

Deadlift 3-3-3 Repetitions
Strict Pull-up 3-3-3 Repetitions

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

7 Deadlifts
7 Lateral Bar Over Burpee

Note: Work up to a 3 Repetition Maximum (3RM) lift on the Deadlift. Then, use 50% of that load for the AMRAP. For the Strict Pull-ups, use the least amount of assistance as possible. Advanced Athletes should challenge themselves with a weighted Pull-up.

Chris and Ashley (soon to be Love)

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What do you do for “Fitness Outside The Box?” In Santa Cruz, the possibilities for taking our fitness outside the gym are almost endless. This month, we will be featuring our Athletes, such as Chris and Ashley, who use the great outdoors as their gym just as often as they use CrossFit Amundson. Send us a photograph of yourself exercising outside and you will be featured on the website and get a free shirt!

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