Crossfit22

Protect and Serve

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

9/30/16

MONDAY ONLY!!!

WARM UP

3 Rounds:
25 Rapid Plate Jumps
10 Muscle Cleans
10 Front Squats
10 Good Mornings
(use an empty barbell)

WOD

For time:

1 Round:
21 Hang Squat Cleans 135/95, 95/65, 65/45
100 Dubs/Singles 3:1

2 Rounds:
15 Hand Squat Cleans
50 Dubs

3 Rounds:
9 Hang Squat Cleans
25 Dubs

AFTER PARTY

3 Rounds:
10 DB Side Raise
10 BB Front Raise
3 Rounds:
10 DB Hammer Curls
10 BB Curls
3 Rounds:
10 BB Head Bangers
10 DB Kick Backs