STRENGTH/OPEN GYM TODAY @ 4PM

Great job Kaj!

Great job Kaj!

WARM UP
5 rds:
100m run
10 jump pull-ups
10 push-ups
10 squats

SKILL/STRENGTH
OTM for 7 Min
Choose one of the following options
3-5 MU
3-5 Bar MU
5 C2B Pull-ups + 5 Dips

WOD
“The Bear”
Complete 5 rounds:
Complete the following cycle 7 times each round:

Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk

*Do not drop the weight. Stay connected through the round.
*If weight is dropped you will row 250m as a penalty i.e.: 3 drops= 750m. To be done at end of workout.
*Work up the heaviest weight possible.

About crossfit22

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

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