Crossfit22

Protect and Serve

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

4/5/16

APRIL PAYMENTS NOW DUE

9:00am putting on a TGU clinic. Karla killing it with a 50lb DB.

9:00am putting on a TGU clinic. Karla killing it with a 50lb DB.

WARM UP

3 Rounds:
250 Meter Row
30 Second Handstand Hold
15 Ring Rows
15 Walking Lunges
15 Hollow Rock

Hang Clean Prep

STRENGTH

Hang Power Clean
15 Minutes to work up to a heavy single.

WOD

Buy-in:
50 WallBall Shots 20/14

THEN

7 Rounds for time:
7 Hang Power Cleans @60-65% 1RM
7 Burpee Box Jump Overs

Cash-out
50 WallBall Shots

L1-WB 10/6, Burpee Box Step Over
L2-WB 14/10, Burpees Box Step or Jump Over