Crossfit22

Protect and Serve

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

1/7/15

JANUARY PAYMENTS NOW DUE

*Just a reminder that all payments received after the 10th will subject to a $10 late fee*

Thank you Kirsten for telling your cute sister Jenn Hardman about CF22 and thank you Jenn for letting us be apart of the KSL morning show.

WARM UP

3 Rounds: 250 Meter Row 10 PVC Pass Throughs 10 Scap push-ups 10 Runners Stretch 10 Scorpions

STRENGTH/SKILL

Tabata Handstand Hold

WOD

3 Rounds for time: 50 Double Unders 40 Walking Lunge w/Plate OH 30 MedBall Cleans 20 Burpee Broad Jump 10 Ring Dips

L1-150 Singles, Plate 15/10, MB 10/6, Bench Dips L2-150 Singles or Dubs, Plate 25/15, MB 14/10, Banded Ring Dips L3-Dubs, Plate 45/25, MB 20/14, Ring Dips