Crossfit22

Protect and Serve

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

9/16/16

WARM UP

3 Rounds:
250 Meter Row
10 Pass Throughs
10 Ring Rows
10 Walking Lunges
10 Push-ups
10 Sit-ups

STRENGTH

Turkish Get-up
5x3 AHAP
Getting as heavy as possible with 3 unbroken reps on the right and then 3 on the left.

WOD

9 Minute Ascending Ladder:
3 Power Snatch 115/75, 75/55, 55/35
3 Chest 2 Bar Pull-ups
6 Power Snatch
6 C2B
9 Power Snatch
9 C2B
12 Power Snatch
12 C2B
And so on adding 3 reps to each movement until time expires.