Crossfit22

Protect and Serve

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

1/19/15

Lurong Challenge Begins today.

If you have yet to be weighed and measure please have a coach do so before class today.  Please be there at least 10 minutes early.

Demo Video:

http://challengeseries.lurongliving.com/resolution15/blog/announcements/announcing-wod-1-new-year-test

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WARM UP

3 Rounds: 5 Inch Worms 10 Jumping Pull-ups 15 Sit-ups 10 BB Front Squats 5 Traveling Runners Stretch (5R, 5L)

For those sake of those doing the Lurong Challenge the WOD will done before skill/strength work.

WOD

Lurong Challenge WOD BENCHMARK: THE NEW YEAR TEST

7 Minute AMRAP:

5 Front Squats 7 Bar Facing Burpees

Movement Details - Level 3 5 Front Squats at 155/115 lbs 7 Bar Facing Burpees Level 2 5 Front Squats at 95/65 lbs 7 Bar Facing Burpees Level 1 5 Front Squats at 65/35 lbs 7 Bar Facing Burpees One footed jumping or steppingover the bar is permitted for Level 1 only.

SKILL/STRENGTH

3 Rounds: 3 Rope Climbs 3 Turkish Get-ups AHAP (3R,3L)