Crossfit22

Protect and Serve

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

3/23/16

ATTENTION: This week is the last week of the open. We have decided to shake things up and do it a little different. We will not be hosting Friday Night Lights. The workout will be released Thursday @6pm. For anyone who wants to throw down immediately after it is announced we will be there to judge you. We will also be programming 16.5 for the WOD on Friday and you may be judged during any of the regular class times. Friday evening we will be there from 4-6pm for those who need to do it in the evening. We would like to highly encourage everyone to try to complete the workout either Thursday or Friday. 

WARM UP

3 Rounds:
20 Rapid Plate Jumps
20 Walking Lunges
20 Hollow Rock
20 Pass Throughs

WOD

3 Rounds:
21 Box Jumps 24/20
21 Russian KB Swings 50/35
21 Military Sit-ups
3 Muscle Ups
21 MedBall Cleans 20/14
21 KB SDHP 50/35
21 Back Extensions

SCALE AS NEEDED
Muscle Up exchange: 9 Ring Rows + 9 Dips