Crossfit22

Protect and Serve

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

3/7/16

MARCH PAYMENTS NOW DUE

16.2 is in the books, the good the bad and the ugly!

16.2 is in the books, the good the bad and the ugly!

WARM UP

3 Rounds:
250 Meter Row
20 Rapid Plate Jumps
20 Walking Lunges
10 Push Ups
10 Ring Rows

STRENGTH

21-15-9 Reps of:
Bench Press 135/95 (go heavier if needed)
Strict or Weighted Pull-ups

WOD

For time:
50 Box Jumps 24/20
10 WallBall Shots 20/14
40 Box Jumps
20 WallBall Shots
30 Box Jumps
30 WallBall Shots
20 Box Jumps
40 WallBall Shots
10 Box Jumps
50 WallBall Shots

L1-Box Step-ups, WB 10/6
L2-Box Step or Jump, WB 14/10