Crossfit22

Protect and Serve

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

12/16/15

HOLIDAY SCHEDULE
MON 12/21- WED 12/23:  5:30am, 6:30am, 9am, 4pm OPEN GYM, 5pm CrossFit
THURS 12/24:  6:30am BOOTCAMP & 9am BOOTCAMP
CHRISTMAS DAY:  CLOSED
SAT 12/26:  CLOSED
MON 12/28-WED 12/30:  REGULAR SCHEDULE
THURS 12/31 NYE:  6:30am BOOTCAMP & 9am BOOTCAMP
NEW YEARS DAY:  CLOSED
SAT 1/2:  7am-9am OPEN GYM

 

WARM UP
"Roxanne"
MBC
Burpee (yep thats right)


Warm up to WOD weight
 

WOD

In teams of 3
AMRAP 7 Front Rack Walking Lunges
50 Reps 115/75, 75/55, 55/40
50 Reps 135/95, 95/65, 65/45
Max Reps 155/105, 135/95, 95/65
-3 Minute Rest-
AMRAP 7 Bench Press
50 Reps 135/95, 95/65, 65/45
50 Reps 155/105, 135/95, 95/65
Max Reps 185/115, 135/105, 115/75
-3 Minute Rest-
AMRAP 7 Muscle ups, Bar MU or Strict Pull-Up
Max Reps