FRIDAY 121130

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Note: Scale weight as needed. Substitute a run for a row.

Greg Amundson with “The Champ” Nathan Mendelsohn

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On behalf of everyone at CrossFit Amundson, we would like to say “Congratulations” to our good friend Nathan Mendelsohn on his promotion to Black Belt in Brazilian Jiu Jitsu. Nathan is a world class athlete and highly respected Jiu Jitsu practitioner in the martial arts community. His technical ability is known around the world. At CrossFit Amundson, we know him as a true gentleman, a true warrior, and a world class friend. If you would like to attend his promotion ceremony, please meet at Claudio Franca Brazilian Jiu Jitsu on Portola Drive this Saturday at 11:00 AM.

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Nathan has joined the promotion party! Reminder that on Thursday, December 6, 2012, from 6:00 to 8:00 PM we have a “Promotion Party” at the gym. We’ll be celebrating the promotion of new Captains Cory Demers and Greg Amundson, as well as Nathan’s promotion to Black Belt. This will be a catered event provided by Whole Foods. Please dress to impress!

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