Crossfit22

Protect and Serve

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

4/20/15

NO OLY THIS WEEK

For anyone interested we have a spring/summer sprint group.  Join Sunday Sprints on Facebook for place/times (not always on Sunday). Here's a little throwback....we were mean muggin.

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WARM UP 3 rds Bear Crawl rack to window 50 Jumping Jacks 10 Back Squat 10 Front Squat 10 OHS -Start w/ empty bar and increase weight ea round

WOD For time: 42 Wallball Shots L3 20/14 L2 14/10 L1 10/6 21 Back Squats L3 155/105 L2 110/75 L1 75/55 30 Wallball Shots 15 Front Squats L3 135/95 L2 95/65 L1 65/45 18 Wallball Shots 9 Overhead Squats L3 115/85 L2 75/55 L1 55/40 3 Rounds: 10 Deadlifts L3 225/155 L2 155/105 L1 105/75 50 Double-unders 20-15-10 reps of: Box jumps L3 24/20 L2 Jump or step L1 Step up modify hgt if needed C2B Pull-ups L2 Chin to bar L1 Banded Shoulder to Overhead L3 115/75 L2 75/55 L2 55/40 *Rest 5 minutes between workouts