MONDAY 160222

“Got Gymnastics V4”

Pick your AMRAP Evolution based on Gymnastic Capacity. Minimal scaling encouraged.

Evolution A:

As Many Rounds As Possible in 20:00 of,
3 Ring Muscle-up’s
10 Toes to Bar
20 Single Leg Squats – Alternating Legs (10 Each Leg)
60 Second Handstand Hold (or 5 Handstand Push-ups)

Evolution B:

As Many Rounds As Possible in 20:00 of,
1 Rope Climb
5 Parellel Bar Dips
10 Toes to Bar (or scaled Knees to Elbow)
20 Weighted 24 Inch Box Steps (10 Each Leg / 35lb. / 25lb.)

Note: On todays workout, Athletes may choose their evolution. Within the evolution, minimal scaling is encouraged. Advanced Athletes should attempt Evolution A, even if fewer overall rounds are accomplished.

BrianAOW

Brian is Athlete Of The Week

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Congratulations to Brian who was recognized as Athlete Of The Week at CrossFit Amundson. Brian is one of our gyms sponsored professional Brazilian Jiu Jitsu Fighters who is part of the CAMP program. Brian and his longtime CrossFit and Jiu Jitsu training partner Nathan “The CHAMP” Mendelsohn, have been training extremely hard in preparation for a tough upcoming fight season. Brian is a renowned tactician on the mat, who overcomes larger opponents with incredible technique, leverage and perseverance. In just the two months Brian has been training at our gym, his improvement in strength has been incredible. Brian is also highly respected and loved for his kindness, warrior spirit, encouragement of others, and commitment. Brian is also regarded for his ability to teach Jiu Jitsu to the “next generation” and helps run Claudio Franca’s Kids Program. Congratulations Brian on all your success, and keep up the inspiring work!

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

As Many Rounds As Possible in 20:00 of,
5 Strict Pull-ups or 3 Modified Rope Climbs
10 Hand Release Push-ups
15 Kettlebell Swings (Russian or American)
20 Box Steps (10 Each Leg)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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