Crossfit22

Protect and Serve

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

6/23/15

CF Kids Today @8:00am CF Teens Today @9:00am

STRENGTH CLASS TODAY @4:00pm

I really needed this reminder.

WARM UP

3 Rounds: 10 Pass Throughs 15 Banded Good Mornings 20 Second L Hold (hanging) 30 Second Handstand Hold 45 Second Mountain Climbers

STRENGTH

In as few sets as possible: 50 Strict or Weighted Ring Dips

*Warm up deadlift every time you break*

WOD

Death By Deadlifts and Burpees Minute 1-1 Deadlift @50% of 1RM and 1 Burpee Minute 2-2 Deadlifts, 2 Burpees Minute 3-3 Deadlifts, 3 Burpees Minute 4-4 Deadlifts, 4 Burpees And so on until you can no longer complete the rep to minute ratio