Crossfit22

Protect and Serve

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

10/24/16

Ah Halloween memories....

WARM UP
4 RDS- 10 Min to complete
10 MBC
10 MB OH Walking Lunges
10 Band Pull Aparts (palms down)
10 Band Pull Aparts (palms up)
10 OH Band Pull Aparts

WOD
5 MIN AMRAP
Buy-in: 150 Double Unders/ 2:1 Singles
12 Powers Cleans 135/95, 95/65, 65/45
12 C2B Pull-ups/ Banded C2B/ Jump C2B
REST 3 MIN
5 MIN AMRAP
Buy-in: 100 Double Unders/ 2:1 Singles
9 Power Cleans 155/115, 115/75, 75/55
12 Toes to Bar/ GHD Sit-up/ Toes to KB
REST 3 MIN
5 MIN AMRAP
Buy-in 50 Double Unders/ 2:1 Singles
6 Power Cleans 185/135, 135/95, 95/65
12 Ring Rows

AFTER PARTY
3 RDS
10 Reverse Burpees/ bench reverse burps
15 Weighted Sit-ups
20 Ab Jacks