Crossfit22

Protect and Serve

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

12/30/16

4PM STRENGTH/OPEN GYM

Little Dean already calling out his old man...

Little Dean already calling out his old man...

WARM UP
Andy

STRENGTH/SKILL
3X
Muscle Up/ Bar MU Max Rep Set

WOD
Complete as many reps as possible in 7 Min following the rep scheme below:
3 OHS 95/65, 65/45, 45/30
3 C2B Pull-ups/ Chin over bar PU/ Jumping C2B PU
6 OHS
6 C2B Pull-ups
9 OHS
9 C2B Pull-ups
12 OHS
12 C2B Pull-ups
15 OHS
15 C2B Pull-ups........
18/18, 21/21 and so on until time expires

AFTER PARTY
1:30 AMRAP Burpees to target 4 inches above max reach
REST 1 MIN
1:00 AMRAP  Burpees to target 4 inches above max reach
REST :30
:30 AMRAP  Burpees to target 4 inches above max reach