Crossfit22

Protect and Serve

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

2/2/15

FEBRUARY PAYMENTS ARE NOW DUE

HAPPY BIRTHDAY TO THIS HANDSOME 16 YR OLD TODAY!!! TEAR IT UP JAX! DSC_1616

WARM UP 3 Rounds: 20 Back Extensions 20 Ab Mat Sit Ups 20 Cal Row

LURONG MiniWOD 2 Wall Balls to the Wall This is an AMRAP of Unbroken Wall Balls. There is no time limit, and an athlete can continue until they break. A break is defined by the following:

The athletes stops moving or rests The ball does not hit the wall at or above the target height The athlete does not achieve proper squat depth The ball hits the floor

Movement Details - Women AMRAP of Unbroken Wall Balls: Level III (3) 14 lb. ball to 12 foot target Level II (2) 14 lb. ball to 10 foot target Level I (1) 8 lb. ball to 8 foot target

Movement Details - Men AMRAP of Unbroken Wall Balls: Level III (3) 20 lb. ball to 12 foot target Level II (2) 20 lb. ball to 10 foot target Level I (1) 14 lb. ball to 8 foot target

WOD 5 Rounds 10 Strict Pull-ups 10 Strict Dips 10 BB Walking Lunges *Workout is not for time. Rest as needed but try to move at decent pace.

L1 Banded Pull-up/Dips, 65/45 L2 Band Pull-up/Dips if needed, 95/65 L3 Strict/Weighted Pull-up/Dips, 135/95