Crossfit22

Protect and Serve

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

3/27/15

LAST OPEN WOD!! PLEAS ENJOY.

Please note that we will be running this workout in waves in order to accommodate everyone that needs to be judged.

[embed]https://www.youtube.com/watch?v=2c6pDE49g2k[/embed]

WARM UP

3 Rounds:

200 Meter Run

15 Banded Good Mornings

15 Scap Push-ups

15 Walking Lunges

15 Ring Rows

15 Sit-ups

SKILL

15.5 WOD Prep

WOD

WORKOUT 15.5

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)

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 95 lb. Women use 65 lb.

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)

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 65 lb. Women use 45 lb.

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

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 65 lb. Women use 45 lb.

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

27-21-15-9 reps for time of: Row (calories) Thrusters

Men use 45 lb. Women use 35 lb.

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

27-21-15-9 reps for time of: Row (calories) Thrusters

Boys use 65 lb. Girls use 45 lb.

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

27-21-15-9 reps for time of: Row (calories) Thrusters

Boys use 45 lb. Girls use 35 lb.