Complete Four Times for Total Repetitions:

On a 3:00 Running Clock,

Run 400 Meters
Immediately followed by,
Bench Press Maximum Repetitions

Note: Rest up to 3:00 between rounds. This is a twist on one of the most popular gym workouts, the infamous Run 400 Meters and 21 Bench Press couplet. Prescribed weight for men is up to 135lb. and women 85lb. How many people can total 80 or more Bench Press repetitions between all four founds with prescribed weight?

Mark Amundson and Christine Palomino – Engaged!


Congratulations to Mark and Christine on their engagement! Mark, always a romantic, asked Christine to marry him while at the top of the Golden Gate Bridge in San Francisco. Today is also Mark’s 28th Birthday. Mark is a Level I CrossFit Trainer who lives and works in Stockton, CA.


Mark Amundson – Growing up with a Firebreather [video]


Good luck and safe travels to Greg Amundson who will be in Blytheville, Arkansas, working with the Blytheville Police Department, on the implementation of CrossFit for their Police Officers.


Law Enforcement Seminar with Greg Amundson from Richland, South Carolina [video]


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