Crossfit22

Protect and Serve

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

12/23/14

TODAY DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT

HOLIDAY SCHEDULE DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM DECEMBER 27: REGULAR SATURDAY SCHEDULE DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM NEW YEARS DAY: OPEN GYM 8-9:30AM

[youtube=http://youtu.be/iMNnvhg1JcM]

WARM UP

4 Rounds: 50 Double Unders 10 Ring Rows 20 Second Handstand Hold 10 Back Ext 20 Walking Lunges

STRENGTH

In as few sets as possible: 30 Man makers AHAP (see video above)

WOD

5 Rounds for time: 250 Meter Row 10 Ring Dips 200 Meter Run 10 Inch Worm

**Scale as needed**