Crossfit22

Protect and Serve

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

1/6/16

JANUARY PAYMENT NOW DUE

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WARM UP

3 Rounds:
30 Second Handstand Hold
20 Banded Good Mornings
10 Jumping Pull-ups
20 Walking Lunges
30 Second Plank

Deadlift Prep

WOD

"Bradshaw"
10 Rounds for time:
3 Handstand Push-ups
6 Deadlifts 225/155
12 Pull-ups
24 Double Unders

L1-Strict DB Press AHAP, DL 110/75, Banded PU, 72 Single Unders
L2-Window or Banded HSPU, DL 115/110, Dubs or Singles
L3-As Prescribed

AFTER PARTY

5 Rounds:
250 Meter Row
Ladies: Sub 1 minute
Dudes: Sub :45
1 Burpee penalty for every second you go over target time