Complete Three Rounds:

On A 3:00 Running Clock:

Run 400 Meters (Or Row 500 Meters)
Bench Press, As Many Repetitions As Possible

Rest as needed then complete one maximum repetition set of Pull-ups

Note: Todays workout will provide a total of six data points. For example, on round one, an athlete may achieve 20 repetitions of Bench Press and then 20 Pull-ups, for a score on round one of 20/20. Be sure to rest adequately between the Bench and Pull-up, and then again before the start of the next round, to maximize intensity and total repetitions. The combination of running, Bench, and Pull-up is the real deal!

CrossFit Amundson – July 2013 – GNAR Champions!


Wednesday Special Programs

6:15PM – 7:00PM – Krav Maga (Combined Handgun and Long-gun Series