Crossfit22

Protect and Serve

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

12/12/14

STRENGTH/OPEN GYM 4PM TODAY

COACHES WEEK This week all of your programming will be brought to you by our awesome coaches. Today's WOD brought to by Croni and Abs McGhee. 1450848_731040682679_1380945649_n 481068_10200927855583652_1124494359_n

WARM UP 3 rds 250m row 30 sec Handstand Hold 15 Squats 15 Kip Swings 15 Sit-ups 15 Back Ext

STRENGTH/SKILL Rack Jerk 10 min to work up to a heavy single

WOD 10-9-8-7-6-5-4-3-2-1 Thrusters Chest to Bar Pull-ups

*100m Sprint between each round

L1 65/45 Jumping Pull-ups(C2B if possible) or Ring Rows *Scale weight as needed L2 95/65 Banded Chest to Bar Pull-ups L3 135/95 C2B