FRIDAY 180720

Every 5 minutes for 20:00 (4 Rounds) complete:

From 0:00-5:00
Run 100 Meters (HQ to Krav Maga)
8 Pull-ups
Run 100 Meters (Krav to HQ)
Push Jerk, 4 Repetitions (135lb. / 95lb.)

From 5:00-10:00
Run 100 Meters (HQ to Krav Maga)
16 Pull-ups
Run 100 Meters (Krav to HQ)
Push Jerk, 8 Repetitions (135lb. / 95lb.)

From 10:00-15:00
Run 100 Meters (HQ to Krav Maga)
24 Pull-ups
Run 100 Meters (Krav to HQ)
Push Jerk, 12 Repetitions (135lb. / 95lb.)

From 15:00-20:00
Run 100 Meters (HQ to Krav Maga)
32 Pull-ups
Run 100 Meters (Krav to HQ)
Push Jerk, 16 Repetitions (135lb. / 95lb.)

Note: Do your best to make the required repetitions within the given interval. If you are not able to make the required repetitions, then maintain the last round of successfully completed reps for the remainder of the workout, maintain the last successful interval.This is a challenging session, that quickly increases in intensity!

CrossFit Amundson – July, 2013

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Friday Special Programs

8:00AM – 9:00AM – Strength and Olympic Lifting

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