Crossfit22

Protect and Serve

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

10/6/15

OCTOBER PAYMENTS NOW DUE

One of the greatest moments in CF22 history. We love Monie!!

One of the greatest moments in CF22 history. We love Monie!!

WARM UP

3 Rounds:
250 Meter Row
10 Pass Throughs
10 PVC OHS
10 Inch Worms
10 V-ups

STRENGTH

3x8 @50% 1RM
8 Count Back Squats
2 Counts Down, 4 Count Hold, 2 Counts Up

10 Spiderman Push-ups between sets

WOD

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Pull-ups
Front Squats 135/95

Rest 5 Minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many ALTERNATING reps as possible in 7 minutes of:
Dumbbell Snatch 50/35 (1R+1L=2 REPS)
Pistol Squats

L1-Jumping Pull-ups, FS 65/45, DB 25/20, Single Leg Box Step-up
L2-Banded Pull-ups, FS 95/65, DB 35/25, Banded Pistol Squats
L3-As Prescribed