Crossfit22

Protect and Serve

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

11/30/15

LIFT FOR LANDON THIS SATURDAY! 
Tis the season for giving and you don't want to miss this amazing event.!!

 

If you are going to sign up for the Lift for Landon throw down please do so ASAP. We are going to make adjustments according to how many people we have participating. WOD's will be released as soon as we have an idea of how many will be coming.

Sign up HERE: https://crossfit22.bringit.bz/public/a9ffed

 


WARM UP

3 Rounds:
250 Meter Row
10 Kip Swings
10 Wall Squats
10 Sit-ups
30 Second Handstand Hold

Clean & Jerk Prep

STRENGTH

OTM 7
3 Clean & Jerk @65-75% 1RM

WOD

12 Rounds for time:
3 Strict HSPU
6 Chest to Bar Pull-ups
9 MedBall Cleans 20/14

L1- Heavy DB Press or Window HSPU, Banded C2B, MBC 10/6
L2-Banded or Kip HSPU, Kipping PU or Banded C2B, MBC 14/10
L3-As Prescribed