MONDAY 200316

Evolution A:

As Many Rounds As Possible (AMRAP) in 7:00 of,
Assault Bike, 15 Calories (women 12)
Hang Power Clean, 9 repetitions (135lb. / 85lb.)

Rest as needed then,

Evolution B:

Every Minute On The Minute (EMOM) for 7:00
Add One Strict Pull-up (advanced athletes add weight or increase by 2 reps)

Note: On todays session, athletes can either start on Evolution A or Evolution B, then switch. On Evolution B, CAMP Purple Belts should maintain strict Pull-ups throughout and/or increase by 2 rep’s each round, or use the weighted Pull-up technique. How many athletes can achieve 7 or more rounds in Evolution A? (Also – NO rollover calories on the bike!)

A week of data!

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A Note from Coach

Hello CrossFit Amundson Athletes! I know that as a community, county, state, country, nation and even world, we are experiencing challenging and uncertain times. Please rest assured that I am doing everything with my influence to maintain the good order, hygiene and safety of our gym. Our staff is cleaning and disinfecting commonly touched areas and gym equipment up to twice a day, and I am paying close attention to county and state recommendations on workplace safety.

If you are concerned about public gathering, are experiencing any health concerns, or live with anyone elderly or at risk, please be wise in your decision making about gym attendance. I’ve outlined below a few great “at home” workouts for your consideration.

Most importantly, be careful what you focus your attention on. Remember that our attention is like a giant magnifying glass, and will tend to increase whatever it is we are focusing on. Therefore, ensure you are focusing on health, fitness, prayer, love, positive thoughts and words, and thankfulness.

See you all in the gym!

~ Coach

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At Home Workout’s

A:

Four Rounds for Time:
Run 400 Meters
50 Squats
30 Push-ups

B:

Every Minute On The Minute (EMOM) for 20:00
Add One Burpee

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