MONDAY 130930

Ring Dip Progression: 7,6,5,4,3 Strict Ring Dips

Rest as needed then,

Partner Workout!

Every Minute On The Minute (EMOM) For 20:00
1 Power Clean and 3 Front Squats
10 Toes To Bar

Note: On “Even” minutes one partner will do one Power Clean to the Rack Position followed by three Front Squats. The other partner will complete 10 Toes To Bar. On the ‘Odd” minutes the partners will switch stations. Prior to the workout, partners will determine a challenging barbell weight. The goal should be a 5 Repetition Max (5RM) weight. Make sure you attend the CrossFit Amundson Mobility Class tonight at our Krav Maga location from 6:00 – 7:00 PM.

Josh Murphy visits CrossFit Amundson!


Josh is a great friend to the entire CrossFit community. Josh is a key leader at CrossFit Inc., where he helps lead and direct the CrossFit For Hope initiatives. Thank you Josh for your leadership and for visiting our gym.


“Courage is knowing what not to fear.” – Plato


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