WEDNESDAY 160817

From “The CAMP” (CrossFit Amundson Maximum Performance)

Complete Three Rounds, Resting 1:00 Between Rounds:

Minute One: Concept 2 Row, Maximum Calories
Minute Two: Toes to Bar, Maximum Repetitions
Minute Three: Wallball Shots, Maximum Repetitions (20lb. / 16lb.)
Minute Four: Kettlebell Sumo Deadlift High Pull (73lb. / 53lb.)
Minute Five: Hurdle Jump or Box Jump, Maximum Repetitions

Note: Todays workout operates like “Fight Gone Bad” in which the Athlete achieves maximum repetitions at each station, then rotates at the end of the minute immediately to the next station. There is no rest between stations. At the end of each round, rest 1:00 and tally scores, then repeat for a total of 3 rounds. Maintain a total running score for each round.

6AM

Team 6:00 AM is STRONGER!

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Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our Light workout will be our HQ Programming today.

Endurance Workout (1:00 PM at HQ)

Check whiteboard at HQ!

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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