THURSDAY 130627

Three sets of maximum repetition strict ring Pull-up then,

“Pile Driver”
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Back Squat (185/115)
Handstand Push-Ups

Note: This is not a timed workout. Rather, focus on virtuosity in technique, solid mechanics, and enjoy the experience of the moment. Range on motion on the Ring Pull-up is fully extended arm to the bottom or the ring indexing the top of the shoulder.

CrossFit Amundson Heroes Board

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Reminder the CrossFit Amundson summer lecture series continues this Saturday, June 29, from 5:00 to 7:00 PM. We will have a very special guest speaker and the topic will be “Warrior Leadership – How To Lead By Example During Challenging Times.” This event is free and open to the public. We look forward to seeing you here.

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Please note that todays and tomorrows workout, for select class times, may involve an Epic Van Ride to a very special outdoor training location. Bring suitable running shoes and water. In the words of CrossFit Founder “Coach” Greg Glassman, be prepared for the “Unknown and Unknowable.” Plan on dinner and drinks at Suda on Friday after the last evening class.

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