Yep Karla is one of our ab smugglers.

Yep Karla is one of our ab smugglers.

WARM UP

500 Meter Row
CrossFit Warm Up
3×10

STRENGTH

In as few sets as possible:
40 Man Makers AHAP

WOD

For time:
30 Medicine-Ball Cleans
30 Ring Dips
30 Medicine-Ball Cleans
30 Chest-to-Bar Pull-ups
30 Medicine-Ball Cleans
30 Push-ups
30 Medicine-Ball Cleans

L1-MB 10/6, Dips on Box, Jumping C2B, Push-ups on knees
L2-MB 14/10, Banded Dips or Dip Station, Banded C2B, Push-up on Toes
L3-MB 20/14, Ring dips (pit to pocket), Kipping or Strict C2B, Strict Push-ups (hips/thighs do not touch the floor)

About crossfit22

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

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