Crossfit22

Protect and Serve

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

1/16/15

STRENGTH CLASS TODAY @4:00PM

Happy birthday to this beautiful lady, our Mom. Mom you are the glue that holds us together and we are so proud of you and love you beyond measure. Hope you have the best day ever!!

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WARM UP

500 Meter Row With PVC or Light Bar 3 Rounds: 10 Hang Muscle Snatch 10 Power Snatch 10 OHS 15 Sit-ups 20 Rapid Plate Jumps

STRENGTH/SKILL

10 Minutes to complete: 3 x Max Handstand Hold 3 x 10 Single Arm DB Row AHAP

WOD

"For Lasha"

20-16-12-8 reps for time: Power Snatch Box Jump Overs OHS WallBall Sit-ups

L1-PS&OHS 45/35, Box Step Over 24"/20", WB 10/6 L2-PS&OHS 65/45, Box Jump or Step Overs Stopping on top of Box 24"/20, WB 14/10 L3-PS&OHS 95/65, Box Jump Over the Box w/o touch top 24'/20', WB 20/14

This WOD has movements requested by Lasha. We love request, just ask and we will make it happen.