FRIDAY 121220

“Oh man”

For Time,
Wallball Shots, 50 repetitions (20lb. / 16lb.)
Assault Bike, 30 calories (20 women)
Bar Muscle-up, 10 repetitions (or 20 pull-ups and 20 hand-release push-ups)

Rest as needed then,

Shoulder Press, 5,3,1,1,1 (achieve 1RM load)

Britain is the man!


Congratulations to Britain who bested Coach by 4 seconds in an epic battle of “modified Fran” during the 4PM workout on Wednesday. Way to go, Bishop!


Friday Special Programs 

CrossFit Strength (8:00AM – 9:00AM)


Christmas Party is Tonight

Reminder that the CrossFit Amundson Christmas Party is TONIGHT from 6:30PM to 8:00PM.


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