OCTOBER PAYMENTS NOW DUE

STRENGTH CLASS TODAY @4:00

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WARM UP

500 Meter Row
3 Rounds:
10 Scap Push-ups
10 Kip Swings
10 Sit-ups
10 Runners Stretch

Snatch Prep

SKILL

OTM 10
5 Reps touch and go
1 Muscle Snatch
1 Hang Power Snatch
1 Power Snatch
1 Split Snatch
1 Squat Snatch

This is skill work and should be done with a LIGHT weight load maintaining proper technique.

WOD

3 Rounds for time:
22 Knees to Elbows
22 KB Swings 50/35
22 Hand Release Push-ups
22 Box Jumps 24/20
400 Meter Run

About crossfit22

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

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