WEDNESDAY 180516

“Got Speed?”

Complete Seven Sprint Rounds,

On a 1:00 Clock,
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Barbell Thruster, As Many Repetitions As Possible (95lb. / 65lb.)

Note: Rest up to 3:00 between sprint rounds to maximize your intensity. Focus on the eccentric phase (lowering phase) to increase the speed and cycle time of each repetition. Your score each round is the total number of Barbell Thrusters achieved.

The famous CrossFit Amundson EWOD’s are starting soon!

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Wednesday Special Programs 

Krav Maga (6:15PM – 7:00PM at Krav Maga – Handgun Defense Series)

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