22 July 2014

TUESDAY 140722

Power Clean 5,3,1,1,1 Repetitions,

Rest as needed then,

Complete Three Rounds of this Couplet:

500 Meter Row
Hang Power Clean, 15 Repetitions

Note: Work up to a new Personal Record on the Power Clean. For the couplet, each round is individually timed. Men use up to 135lb. and women 95lb., or approximately 50% of your 1 Repetition Max on the Power Clean. Rest a maximum of five minutes between rounds. Who can complete each individual round round within 2:30 with Prescribed weight?

Colin is Athlete of The Week

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Congratulations to Colin on being recognized as Athlete of The Week at CrossFit Amundson. Colin is one of the most dedicated Athletes at our gym, and  routinely completes “Three Rounds” by attending CrossFit, Yoga and Krav Maga, all in the same day. Colin has the heart, discipline and character of a true warrior. Outside the gym, Colin serves our community as a Paramedic. Thank you Colin for setting such a positive example for others to follow, and keep up the inspiring work.

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