WEDNESDAY 130724 

Today we will begin our training session with a three sets of heavy Deadlifts. Then we’ll blast through an old school metabolic WOD.

Three sets of 3 repetition Deadlift, then

Two Rounds for Maximum Total Repetitions:

1 Minute Maximum Repetition Dumbbell Push-Press
1 Minute Maximum Repetition Box Jump
1 Minute Maximum Calories Rowed on the Concept II Rower
1 Minute Maximum Repetition Toes-to-Bar

Note: On the Deadlift, warm-up with a moderate load, then complete 3 x 3 RM (3 Repetition Max) sets. On the metabolic WOD, rest a maximum of thirty seconds between rotations and a maximum of 5:00 between completion of all four stations.

CrossFit Amundson wins the Team Competition at the Santa Cruz Run-Swim-Run

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Congratulations to Lily, Britt, Stephan, Esther, Shawn, Eddie, Nikki, and Greg on winning the Team Competition at the Santa Cruz Run-Swim-Run. This EPIC event consisted of over five miles of sand running and one mile of ocean swimming. Lily’s daughter Laila took third place in the Teenage Division.

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