Crossfit22

Protect and Serve

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

2/10/15

STRENGTH CLASS TODAY @4:00PM

Kat and Liz CrossFit Open 2045. The future has never looked better!

Kat and Liz CrossFit Open 2045

WARM UP

3 Rounds: 200 Meter Run 5 Inch Worms 10 Ring Rows 15 Sit-ups 20 Walking Lunges

STRENGTH

Every 30 Seconds for 8 Minutes: 1 Deadlift @75-80% 1RM

WOD

CrossFit Games Open WOD 14.4

14 Minute AMRAP: 60 Calorie Row 50 Toes to Bar 40 WallBall Shots 20/14 to 10'/9' 30 Cleans 135/95 20 Muscle-ups

L3-As Prescribed L2.75-As Prescribed but with bar muscle-ups L2.5-As prescribed but with 20 Chest to bar pull-ups and 20 Strict Ring Dips L2-Knees to 90, WB 14/10, Cleans 95/65, 20 Kipping Pull-ups 20 Banded Ring Dips L1-Laying toes to rack, WB 10/6, Cleans 65/45, 20 Banded Pull-ups 20 Dips on Bench