Crossfit22

Protect and Serve

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

3/1/16

MARCH PAYMENTS NOW DUE

Hahaha! Gospel.

Hahaha! Gospel.


WARM UP

3 Rounds:
20 Rapid Plate Jumps
Runners Stretch: from cage to window
Broad Jump: from window to cage
10 MedBall Cleans
10 MedBall Push Jerks

SKILL

15 Minutes 
Double Unders or Unbroken Double Unders
We will see them in the open. Now is the time to work on them.

WOD

For time:
50 Box Jumps 24/20
60 Hang Power Cleans 95/65
70 KB Swings 50/35
*EMOTM 5 BURPEES*
This wod begins with 5 burpees.

L1-3 Burpees OTM, Box Step-ups, HPC 45/35, KB 25/20
L2- Box Step or Jump, HPC 65/45, KB 35/25
L3-As Prescribed