Crossfit22

Protect and Serve

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

1/23/15

Yep Karla is one of our ab smugglers.

WARM UP

500 Meter Row CrossFit Warm Up 3x10

STRENGTH

In as few sets as possible: 40 Man Makers AHAP

WOD

For time: 30 Medicine-Ball Cleans 30 Ring Dips 30 Medicine-Ball Cleans 30 Chest-to-Bar Pull-ups 30 Medicine-Ball Cleans 30 Push-ups 30 Medicine-Ball Cleans

L1-MB 10/6, Dips on Box, Jumping C2B, Push-ups on knees L2-MB 14/10, Banded Dips or Dip Station, Banded C2B, Push-up on Toes L3-MB 20/14, Ring dips (pit to pocket), Kipping or Strict C2B, Strict Push-ups (hips/thighs do not touch the floor)