Crossfit22

Protect and Serve

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

3/18/15

DUE TO SPRING BREAK THIS WILL BE OUR LAST "FRIDAY NIGHT LIGHTS"

Join us this Friday for “FRIDAY NIGHT DISCO LIGHTS’!! Wear your best disco gear, we will have disco music and a disco dance party from 6-6:30. It s not a bad idea to watch some Soul Train so your ready dance!! This will be the best night of the Open yet.

We honor all birthday request. This one is for Jen. Happy 40th Jen we love you!!

WARM UP

3 Rounds: 200 Meter Run 10 Wall Squats 15 Banded Good Mornings 20 Rapid Plate Jumps

STRENGTH

Warm up to WOD BS weight

WOD

Happy Birthday Jen Perry

Buy-in: 50 WB Sit-ups 20/14

Death By Dubs 10 Dubs the first minute 20 the second minute 30 the third minute And so on until you can no longer complete the number of dubs for that minute. Dubs DO NOT need to be consecutive. Singles 3:1 ratio.

THEN

Death by BW Back Squats 1 BS the first minute 2 the second minute 3 the third minute And so on until you can no longer complete the number of squats for that minute. Racking the bar in any set is allowed.

Cash-out: 500 Meter Balls to the Wall Row

Courtesy of Jen Perry