Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

1/13/15

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Andy just wanted to share this with you all...and this is just episode 1. [youtube=http://youtu.be/iJ4T9CQA0UM]

WARM UP Andy's Choice

STRENGTH/SKILL 5 rds: :30 Max Double Unders :30 Rest

WOD 10-9-8-7-6-5-4-3-2-1 Strict Press Strict/Weighted Pull-up

L1: Press 65/35 Pull-up Strict Banded L2: Press 95/55 Pull-up Strict or 25/15 L3: Press 135/75 Pull-up 45/25

Then: 3 rds: 500m row MAX EFFORT *Rest as needed between efforts