No open gym w/Maria today it will be Tuesday and Wednesday this week.

We want to send out a another huge thank you to all of you that donated to this years Barbell for Boobs. Thanks to KOA and your donations we doubled our total from last year and raised $3,540!!

Amy H. showing  us what CrossFit and Lurong does for your backside.

Amy H. showing us what CrossFit and Lurong does for your backside.

WARM UP

100 Single Jump Rope
25 Squats
25 Sit-ups
50 Dubs
25 Jumping Pull-ups
25 Push-ups

Then with an empty bar:
3 Rounds:
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
5 Front Squats

STRENGTH

Squat Clean
Work up to a heavy single

WOD

For time:
10 Squat Clean
30 Burpee Bar Hops
8 Squat Cleans
25 Burpee Bar Hops
6 Squat cleans
20 Burpee Bar Hops
4 Squat Cleans
15 Burpee Bar Hops
2 Squat Cleans
10 Burpee Bar Hops

Squat Cleans: 70% of 1RM

About crossfit22

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

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