WEDNESDAY 181219

Evolution A:
Four Rounds for Time:
Single Leg Squat, 10 Repetitions OR Alternating Weighted Lunge, 20 Repetitions
15 Toes to Bar
9 Burpees

Rest as needed then,

Evolution B:
Four Founds For Time & Weight
“Barbell Complex”
3 Deadlifts
2 Front Squats
1 Shoulder to Overhead

Note: For the weighted lunge, mens Rx is 35lb. and women’s 25lb., either Dumbbell or Kettlebell. The back knee must “Kiss the Ground”. On the complex, Rx’d weight is 135lb. / 85lb., however advanced athletes are encouraged to “scale up.”

CrossFit Amundson Christmas Party is TONIGHT!

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Wednesday Class Schedule

6AM & 8AM CrossFit Workouts

All other classes cancelled.

CrossFit Amundson Christmas Party (Holiday Singing, Faith Works Message and Meal!) 6PM – 7:30

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