MONDAY 140519

CrossFit Hero Workout “DT”

Five rounds for time of:
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to April 21, 2014.



Omar joined CrossFit Amundson in August of 2012, and started in what was known then as the “CrossFit Foundations Class”, held Monday through Friday from 4:15 to 5:00 PM. Within just a few months, Omar was at the top of the class, and was frequently completing workouts at the “Rx’d” weight and repetitions. Fast forward two years, and today Omar is crushing workouts alongside the other 4:00 PM warriors. Although not always the first to complete a workout, Omar is respected as a warrior who pushes himself to the physical and mental limit every single day. Keep up the inspiring work Omar, we love you brother!


Join us this morning from 8:30 AM to 9:30 AM and from 6:00 PM to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class.


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