Crossfit22

Protect and Serve

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

8/15/17

STRENGTH TODAY @4PM

WARM UP

3 Rounds:
1 Minute Jump Rope
:30 Handstand Hold
25 Banded Good Mornings
20 Walking Lunges
15 Sit-ups
10 Scorpions

Warm up to DL weight

WOD

"Diane"

21-15-9 Reps for time:
Deadlifts 225/155, 155/105, 105/75
HSPU/Strict DB Press 40/30, 30/20, 20/10

*No AbMat for RX unless weight plates are stack on both sides
**If substituting DB press DB must be HEAVY
***Record your time!!

REST 5 Minutes

5 Rounds:

OMT 10
Minute 1: 100 Meter SPRINT
Minute 2: 250/225 Meter Row