Crossfit22

Protect and Serve

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

10/2/15

OCTOBER PAYMENTS NOW DUE

Squats and Sprints, today was a good day!

Squats and Sprints, today was a good day!

WARM UP

3 Rounds:
250 Meter Row
15 Banded Good Mornings
15 Scap Push-ups
15 Jumping Pull-ups
15 Deallift w/empty BB

Deadlift Prep

STRENGTH

Deadlifts
5-4-3-2-1

WOD

1 Round for time:
30 Push Press 95/65
35 Box Jumps 24/20
40 MedBall Cleans 20/14

Immediately into

2 Rounds for time:
20 Push Press
25 Box Jumps
30 MedBall Cleans

Immediately into

3 Rounds for time:
10 Push Press
15 Box Jumps
20 MedBall Cleans

L1-PP 45/35, Box Step-ups, MBC 10/6
L2-PP 65/45, Box Jump or Step, MBC 14/10
L3-As prescribed