Crossfit22

Protect and Serve

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

8/9/16

Reminder: All payments received after the 10th will have a $10 late fee. NO EXCEPTIONS!!

Just for old times sake.

Just for old times sake.

WARM UP

3 Rounds:
200 Meter Run
10 Jumping Pull-ups
10 Scap Push-ups
10 Runners Stretch
10 Sit-ups

STRENGTH

Superset
10-8-6-4-2 reps of:
Strict or Weighted Dips
9-7-5-3-1reps of:
Bentover Rows AHAP 

WOD

For time:
21 Burpee Box Jumps 24/20
3 KB Swings 70/50
18 Burpee Box Jumps
6 KB Swings
15 Burpee Box Jumps
9 KB Swings
12 Burpee Box Jumps
12 KB Swings
9 Burpee Box Jumps
15 KB Swings
6 Burpee Box Jumps
18 KB Swings
3 Burpee Box Jumps
21 KB Swings
**50 Dubs/100 Singles between each set of the couplet. Workout ends with 50 Dubs.