MONDAY 191216

Deadlift, 2,2,2,2,2 repetitions (10 second tempo / 80% of 1RM)

Rest as needed then,

On a 4:00 Clock,
Concept2 Row 30 Calories
21 Kettlebell Swings (53lb. / 35lb.)
12 Pull-ups,
Concept2 Row, As Many Calories As Possible (score)

Note: On todays tempo session, the load should be approximately 80% of your 1 Rep Max (heavy!). Remember that the mantra with tempo training is “slow is pro.” The metabolic session is an all out sprint.

Christmas Party is this Friday!

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Week At A Glance

  • Tuesday:
    • CrossFit Masters Class (10:30AM – 11:30AM)
    • Bag Class (5:30PM – 6:15PM)
    • No Yoga Tonight
  • Wednesday:
    • Weapon Defense Krav Maga (5:30PM – 6:15PM)
  • Thursday:
    • CrossFit Masters Class (10:30AM – 11:30AM)
    • Bag Class (5:30PM – 6:15PM)
  • Friday:
    • Strength Class (8:00AM – 9:00AM)
    • CrossFit Amundson Christmas Party! (6:30PM – 8:00PM)
  • Saturday:
    • Community Workout

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