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. Compare todays weight, capacity on the Pull-up and time for the AMRAP to this same workout, performed on January 15, 2014.

Luke is a True Warrior


Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class. Beginning in May, 2014, we will be adding two morning Yoga classes to our schedule. The CrossFit Amundson Yoga and Mobility Program is a free class to all CrossFit Amundson Athletes. We are also allowing members of the public to enroll into our Yoga and Mobility Program for a limited time at $35.00 a month. If you are not a member of our gym, and are interested in starting in our Yoga and Mobility Program, please e-mail


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