Crossfit Dixie

WOD

A.1 Back Squat, 5.3.2.3.5, rest 1 minute
A.2 CTB Pull ups, 5 x 30 sec. amrap, rest 2 minutes
B. Thruster – 20 sec. amrap, rest 90 sec. x 3 sets @ toughest weight for 20 sec. of continuous movement

+

For time:

21-15-9
Burpees
Box jumps 24/20

NOTES: Natalie Christiansen is in charge of an aid station at the ironman this year and could use some help from volunteers. To get signed up go to www.ironmanstgeorge.com then click on volunteer and go from there! She is run aid station #1 and could use some muscle to clean up on shift 4 from 11pm to midnight! This is also a fun time to cheer on those who are close to the midnight cutoff and really need some support!
Her other shifts are full!
Other areas are also great to volunteer! They need the most help in

Bike Course Sector Pointers #1
Bike Course Sector Pointers #3

Here is some info for our Summer Teen Strength and Conditioning program. The program will run for 12 weeks. It will be a great program for young athletes looking to improve performance in their sport. For more info or questions call or email us.