Crossfit22

Protect and Serve

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

12/18/15

HOLIDAY SCHEDULE
MON 12/21- WED 12/23:  5:30am, 6:30am, 9am, 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

HAPPY BIRTHDAY ANDY!!!  I'M THE LUCKIEST GIRL IN THE WORLD, NOT ONLY DO I HAVE THE GREATEST SISTER BUT THE BEST HUSBAND TOO!  MOST SOLID INDIVIDUAL  I HAVE EVER MET.  HE DOESN'T WANT HIS BIRTHDAY TO BE A BIG DEAL SO TOTALLY IGNORE HIM TODAY.
 

SEXY SEXY

WARM UP
4 RDS
10 PVC Pass Through
10 PVC Snatch Balance
10 PVC OH Walking Lunges


STRENGTH
10 min Build To Heavy Single Arm KB or DB Hang Snatch


WOD
1.  In 3 Min Complete:
25 KB Swings
20 Wall Balls
AMRAP 1-arm KB/DB Snatches from hang position in remaining time
REST 1 MIN
2.  In 3 Min Complete:
25 KB Swings
20 Wall Balls
AMRAP 1-arm KB/DB Clean and Jerks from hang position in remaining time
REST 1 MIN
3.  In 3 Min Complete:
25 KB Swings
20 Wall Ball
AMRAP  KB/DB SDHP

REST 5 MIN THEN REPEAT 1, 2 AND 3
KB 70/50, 50/35, 35/25
WB 20/14, 14/10, 10/6