Great night watching these two teams compete at SLC CrossFit “Friday Night Lights”.
Awesome job Joni, Kolby, Christy & Jason!

And congrats to all of you who ran the Ogden Marathon/Half on Saturday!!

RX Division: 7 out of 13 teams!

RX Division: 7 out of 14 teams!

RX+ Division: 6 out of 16 teams!

RX+ Division: 6 out of 16 teams!

WARM UP
CFWU
3X10
+
50 Double Unders between each round

STRENGTH/SKILL
3X’s Max Rep Weighted Push Up 45/25

WOD
Zembiec

5 rounds for time of:
11 back squats 185/135
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
hrs_zembiec_th
U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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