Crossfit22

Protect and Serve

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

10/10/16

LAST DAY TO MAKE OCTOBER PAYMENTS WITHOUT LATE FEE!

WARM UP
8 MIN AMRAP
8 Med Ball Cleans
8 MB Push ups
8 MB Sit-ups
16 Rapid Plate Jumps


WARM UP TO WOD WEIGHT

WOD
1 RD
800m Run
80 Double Unders (3:1 Singles)
21 Hang Power Cleans 115/75, 95/65, 75/55
2 RDS
400m Run
40 Double Unders
15 Hang Power Cleans
3 RDS
200m Run
20 Double Unders
9 Hang Power Cleans

**NO BREAK BETWEEN ROUNDS**

AFTER PARTY
With a continuously running clock
2 Min Max Muscle-up
1 Min Max Strict HSPU
2 Max C2B PU
1 Min Max HSPU (kip or strict)
**SCALE MOVEMENTS AS NEEDED**