Crossfit22

Protect and Serve

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

11/18/16

Thanksgiving WOD will be in teams of 2!  We will start right at 7 and new heats will start every 20 min (total WOD time will be 40min).  Sign up sheet will be online sometime Monday.  Burpee Challenge can be done anytime between 7-10 and does NOT require sign up.

WARM UP

3 Rounds:
250 Meter Sprint Row
10 Push-ups
10 Jumping Pull-ups
10 Walking Lunges
10 Hollow Rock

STRENGTH SUPER SETS

Weighted or Strict Chin-up
5x5
Heavy Bench/Floor Press
5x5

WOD

4 Rounds for max reps:
1 Minutes Max Rep WallBall Shots 20/14, 14/10, 10/6
1 MInute Max Rep Ring Rows
1 Minute Max Reps Burpees
1 Minute Max Rep KB SDHP 70/50, 50/35, 35/25