We would like to invite everyone out to our 13.3 “Friday Night Lights”. Please come and cheer on your CF22 family, we would love to see you all there!!

This weeks theme is: FIRDAY NIGHT NEON

 Athletes sign up for your time: http://crossfit22.bringit.bz/public/49604f

PLEASE WATCH

WARM UP

Row 500 Meters

CrossFit Warm UP
3×10

Shoulder Prep

WOD

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

AFTER PARTY

OTM 10
2 Cleans @80% of 1RM

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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