Crossfit22

Protect and Serve

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

9/23/16

WARM UP

3 Rounds:
Using a light kettle bell
5 KB Strict Press Right
10 KB SDHP
5 KB Strict Press Left
10 KB Swings

WOD

10 Minute AMRAP
5 DB/KB Snatch Left 50/35, 35/25, 25/15
20 Double Unders
5 DB/KB Snatch Right
20 Double Unders

Rest 5 Minutes

From 0:00-4:00
Tabata Front Squats 45/35, 35/25, 25/15
From 4:00-8:00
Tabata Push Press (same weight)
From 8:00-12:00
Tabata Thrusters (same weight)

AFTER PARTY

3 Rounds:
20 Back Extensions
1 Minute Flutter Kicks
20 Military Sit-ups
1 Minute Plank