FRIDAY 180330

For Time:

Run Big Loop or Row 1500 Meters
50 Pull-ups (at Krav Maga)
Run 100 Meters (to HQ)
Dumbbell or Kettlebell Thruster, 21 Repetitions (at HQ – See note below)
Run 400 Meters (Traditional 400 Route)
Dumbbell or Kettlebell Thruster, 21 Repetitions (at HQ)
Run Big Loop or Row 1500 Meters
50 Pull-ups (at Krav Maga)
Run 100 Meters (to HQ)
Done!

Note: Today’s session is a “harder’ version of the Hero Workout “Daniel”. Weight is up to 50lb. dumbbells or 53lb. kettlebells for men and 35lb. for women. The route for the Big Loop is from HQ, the traditional route, then continuing to Krav Maga for the Pull-ups.

Nice Technique, James!

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Friday Schedule

6AM & 4PM CrossFit Workouts

8AM – Wendler Strength & Olympic Lifting

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New Class – 10:00 AM 

CrossFit Amundson will be adding a twice weekly 10:00 AM Class to the schedule beginning late April. The proposed class time will be with Greg Amundson on Tuesday and Thursday or Tuesday and Friday. Please contact Greg if another two days of the week would suit your schedule better.

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