ANNOUNCEMENTS: MEMORIAL DAY MURPH 8-9:30

NUTRITION CHALLENGE STARTING NEXT WEEK

DON’T LET THIS HAPPEN TO YOU!

photo-4

WARM UP
4 Rounds
10 Ring Rows
20 Banded Good Mornings
10 Deadlift rd 1/25%, rd 2/35%, rd 3/45%, rd 4/55% of 1RM
20 Sit ups

STRENGTH/SKILL
EMOTM
ODD: 5 Deadlift @ 65%
EVEN: 5 Strict/Weighted Pull-ups

WOD

30 of the following complex: 135/95
1 Power Clean
1 Jerk
1 Step Back Lunge Right (front or back rack)
1 Step Back Lunge Left
1 Jerk
This is touch and go. If you drop the bar do:
3 Burpees
6 Toes to Bar
9 Wall Balls 20/14

After Party
3 rds
50m sled push 90/45
25 squats
50m sled push
Rest

About crossfit22

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

One response »

  1. Joni says:

    Good Lord. On the day I probably wont be able to hit strength…I should embrace this but somehow..I am horribly afraid 🙂

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