Crossfit22

Protect and Serve

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

1/14/15

IF YOU ARE SICK PLEASE STAY HOME!!!

*If your kids are sick please do not bring them to the box.*

Anyone feel like this after the WOD yesterday?

WARM UP

3 Rounds: 50 Double Unders 10 Muscle Cleans 10 Power Cleans 10 Front Squats 20 Hollow Rock

SKILL

15 Min. Goat Work Goat work is something you suck at. We all have at least one. Suggestions: OHS, Butterfly or Kipping Pull-ups, Dubs, Bar Muscle-up, Muscle-ups, Snatch Technique, Handstand Walk, Rope Climb

WOD

20-16-12-8 Reps for time: Power Clean Burpees Front Squat Toes to Bar

L1-PC&FS 65/45, Lying toes to cage L2-PC&FS 95/65, Hanging Knees to 90 L3-PC&FS 135/95, T2B