TUESDAY 120626

Three rounds for time of:
5 Muscle-ups
400 meter Run

1. If you can’t do a muscle-up substitute ten pull-ups
and slow dips for each muscle up.

Challenge! Can you do a “one minute pull-up”? Take exactly thirty seconds from the bottom on the hang to get your chin over the bar. Take an additional thirty seconds to lower yourself back to a full hang. Your body must be in continual movement the entire time. No more than one second in any position including the transition from raising to lowering. This is a tough challenge but it can be done!

CrossFit Kettlebell Trainer Course with Greg Amundson in Olso, Norway.


“We had an amazing three days at Black Box Gym Olso in Olso, Norway. Special thanks to Lina and our extended CrossFit Amundson family at Black Box Gym for hosting the Goal Setting and Kettlebell Courses. Thank you to the Athletes who attended the Courses! You all did an outstanding job. Keep up the great work, and I look forward to seeing you again on my next visit to Norway. Two thumbs up!” – Greg Amundson.


The CrossFit Kettlebell Trainer Course is coming to CrossFit Amundson the weekend of September 8 & 9, 2012. Space is very limited in this Course! Register today to reserve your spot and earn the title of “CrossFit Kettlebell Trainer!” Register! 


“Energy and persistence conquer all things.” – Ben Franklin