Crossfit22

Protect and Serve

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

11/21/16

 

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

 

Sweet sweet Ruby, I hope this workout brings you joy. I will be there, in your face, to make sure you do your very best! All my love, Liz.

Sweet sweet Ruby, I hope this workout brings you joy. I will be there, in your face, to make sure you do your very best! All my love, Liz.

WARM UP

Group Warm Up
8 Min. AMRAP
30 Seconds Jump Rope
8 MB Push Jerk
8 MB Cleans
8 MB Squats
8 MB Sit-ups

Front Squat Prep

STRENGTH

Front Squat
15 Minutes to work up to a heavy single.

WOD

"Sweet Ruby"

For time:
100 Burpees
EMOTM 3 Clusters 135/95, 95/65, 65/45

**WOD BEGINS WITH 3 CLUSTERS**