Crossfit22

Protect and Serve

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

1/9/15

STRENGTH CLASS TODAY @4:00PM

We want to welcome the newest members of CF22. Mother and son Miranda and DJ. They have finished their onramping and will be joining class. Make sure you go out of your way and make them feel welcome.

Miranda & DJ

WARM UP

3 Rounds: 1 Minute Plank Push-up Position 15 Ring Rows 15 WallBall Push Press 14/10 15 Jump Sqauts

SKILL

10 Minutes to Complete: 3 Rope Climbs 10 Turkish Get-ups (5R, 5L) Medium to Heavy Weight 3x Max Distant Handstand Walk OR Max Handstand Hold 3 Attempts at Max Distance Broad Jump

Some of you don't know Jason but he is one of our most committed 9:00am athletes. Today is his last day with us before he ships off to Virginia. Jason absolutely HATES burpees so what better way to send him on his way than a burpee WOD? We will miss you Jason, good luck in all your endeavors.

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WOD

"Burpees For Jason"

AMRAP 5 Burpees

Rest 2 Minutes

AMRAP 5

Burpee Box Jump 24/20 L1-Set-up, L2-Step or Jump, L3-Jump

Rest 2 Minutes

AMRAP 5 DB Burpee Press L1-15/10, L2-20/15, L3-30/20

Rest 2 Minutes

AMRAP 5

Burpee Power Lunge (1R, 1L) L1-Step Back Lunge, L2-Step or Jump, L3-Jump