WEDNESDAY 140219 

Hang Power Clean 5-3-1 Repetitions

Rest as needed then,

3 rounds for time of:
Push Press, 15 repetitions
Hang Power Clean, 12 repetitions
9 Toes to Bar

Note: Work up to a Personal Record (PR) on your Hang Power Clean today. Weight on the metabolic workout is up to 115lb. for men and 75lb. for women. This is going to be a good one!

Allen and Mark – 1 Year CrossFit Champions!

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Congratulations to Allen and Mark on the accomplishment of a huge fitness goal: 1 year of dedicated training at CrossFit Amundson. Over the past year, Mark and Allen have both completed approximately 210 CrossFit workouts. These two warriors are the very embodiment of perseverance, dedication, selfless service and the spirit of Kaizen, or constant improvement. Congratulations men and thank you for being such an inspiration to everyone at our gym!

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“Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, ‘I’ve never seen anyone run like that before.’ It’s more than just a race, it’s style. It’s doing something better than anyone else. It’s being creative.” – Steve Prefontaine

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