Happy birthday to this beautiful lady, our Mom. Mom you are the glue that holds us together and we are so proud of you and love you beyond measure. Hope you have the best day ever!!



500 Meter Row
With PVC or Light Bar
3 Rounds:
10 Hang Muscle Snatch
10 Power Snatch
10 OHS
15 Sit-ups
20 Rapid Plate Jumps


10 Minutes to complete:
3 x Max Handstand Hold
3 x 10 Single Arm DB Row AHAP


“For Lasha”

20-16-12-8 reps for time:
Power Snatch
Box Jump Overs
WallBall Sit-ups

L1-PS&OHS 45/35, Box Step Over 24″/20″, WB 10/6
L2-PS&OHS 65/45, Box Jump or Step Overs Stopping on top of Box 24″/20, WB 14/10
L3-PS&OHS 95/65, Box Jump Over the Box w/o touch top 24’/20′, WB 20/14

This WOD has movements requested by Lasha. We love request, just ask and we will make it happen.

About crossfit22

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

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