Crossfit22

Protect and Serve

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

11/1/16

NOVEMBER PAYMENTS NOW DUE

9:00am knows how to party! Just saying.

9:00am knows how to party! Just saying.

WARM UP

3 Rounds:
10 MedBall Push Jerk
10 MedBall Cleans
10 Kip Swings
10 Walking Lunges
10 Sit-ups

Power Clean Prep
 

STRENGTH

OTM 10
2 Power Cleans
Start @50% 1RM and climb 5-10lbs each round

WOD

In teams of 2-3
CFG Open 14.4

14 Minute AMRAP
60 Calorie Row
50 Toes to Bar
40 WallBall Shots 20/14, 14/10, 10/6
30 Power Cleans 135/95, 95/65, 65/45
20 Muscle-ups

Instructions will be given in class by the coach.