THURSDAY 130718 

As Many Rounds As Possible (AMRAP) in 1:00 of
Shoulder To Overhead

Rest 3:00 then,

3 Rounds For Time:
1 Rope Climb
10 Hand Release Push-ups
200 Meter Run
10 Hand Release Push-ups
1 Rope Climb
200 Meter Run

Note: Prescribed barbell weight is 95lb. for men and 65lb. for women. Advanced athletes should strive for a minimum of one no-leg seated rope climb, and then transition to no leg rope climbs from a standing start.

George Ryan and Jeff Martone visit Krav Maga Santa Cruz

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Join Greg Amundson on July 23, 2013, for the Santa Cruz Run-Swim-Run from Santa Cruz to Capitola. We will be competing as a team and will stay together the entire event. Last year we had ten people from our gym participate. Our goal this year is 15. Register HERE as an individual on the team “Amundson CrossFit”. Any questions, please check with Greg or Heather Rosenberg. Our team is filling fast and will make for an awesome day on the sand and water.

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