Protect and Serve

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


CF KIDS/TEENS Wednesday, Thursday & Friday this week.

Isn't this sassy gal fun?!?

WARM UP 3X10 CFWU begin ea round with 50 double unders

WOD Begin at 0:00

30 Bear Complexes 115/75

For this workout the “bear complex” will consist of:

Power clean Front squat Push press or Push jerk Back squat Push press or Push Jerk *IF YOU DROP THE BAR you must perform 3 burpees, 6 toes to bar, and 9 wall ball shots 20/14 before picking up the barbell again *Note, you may combine the 1st 3 parts into a “squat clean thruster” *You can “rest” in the hang, front rack, overhead, or back rack

Begin at 20:00

For time:

20 pull-ups 15 overhead squats 115/75, 75/55, 55/30 or PVC 15 pull-ups 10 overhead squats 10 pull-ups 5 overhead squats

*modify pull-ups as needed

rest 5min then

400m sprint all out effort record time