FRIDAY 150116

Row 400 Meters For Time
Rest exactly 1:00
Row 1200 Meters For Time

Rest as needed then,

Run 400 Meters For Time
Rest Exactly 1:00
Run 1200 Meters For Time

Rest as needed then,

100 Double Unders For Time
Rest Exactly 1:00
120 Kettlebell Swings For Time

Note: For Athletes competing in the Row’d Royalty Concept 2 Competition, today’s rowing evolution will count as their official score. Athletes may choose their start station but must honor the prescribed order of rotation. Registered Athletes are encouraged to complete the Rowing Evolution first. The 1200 Meter Route will be our Big Loop today. Mens prescribed Kettlebell weight is 53lb. and women’s weight is 35lb. Overall lowest time of the day receives the new Krav Maga Santa Cruz sweatshirt!

BeachWODCrew

Tara – Delphine – Finny – Nate and Henry

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Coaches Corner” – The Kings Highway – with Greg Amundson

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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