Crossfit22

Protect and Serve

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

3/3/15

MARCH PAYMENTS ARE NOW DUE

Does anyone own a Disco Ball??

Oh Kalsu..... You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

WARM UP 2 rds: 500m row 2 rounds of "Cindy" then warm up to OHS weight

STRENGTH WOD EMOMx7: Overhead Squat Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep

EMOMx7: Front Squat Min 8: 7 reps Min9: 6 reps Min 10: 5 reps Min 11: 4 reps Min 12: 3 reps Min 13: 2 reps Min 14: 1 rep

EMOMx7: Back Squat Min 15: 7 reps Min 16: 6 reps Min 17: 5 reps Min 18: 4 reps Min 19: 3 reps Min 20: 2 reps Min 21: 1 rep *Try to climb in weight each set if possible

Rest as needed then:

10-8-6-4-2 Strict Press AHAP Strict/wgt Pull-up