Crossfit22

Protect and Serve

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

3/13/15

WE LOVE DJ DONATIONS!!

SIGN UP HERE: http://crossfit22.bringit.bz/public/05fb5f

Join us tonight for Friday Night Lights. Bring in 15.3, don't forget to invite your friends and family the crowd brings the energy. Come hangout, dance and place bets on your favorite competitors. We always have a great time we laugh and laugh and laugh.

[embed]https://www.youtube.com/watch?v=-G6Fcm6rqCU[/embed]

WARM UP

Run the short block

WOD Prep

WOD

WORKOUT 15.3

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups 50 wall-ball shots 100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For Scaled options there is no tiebreak.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens (Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of: 100 double-unders 50 wall-ball shots 7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet