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WARM UP
3 RDS
15 MBC
10 Pushups
5 Inchworms
WOD
BENCHMARK: THE NEW YEAR RETEST
7 Minute AMRAP:
You have 7 minutes to complete as many rounds and repetitionsof the following:
5 Front Squats
7 Bar Facing Burpees
Movement Details – Women
7 Minute AMRAP of:
Level III (3)
5 Front Squats at 115 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 65 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 35 lbs
7 Bar Facing Burpees
Movement Details – Men
7 Minute AMRAP of:
Level III (3)
5 Front Squats at 155 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 95 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 65 lbs
7 Bar Facing Burpees
then:
“FLIGHT SIMULATOR”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken set of Double Unders
You must stop between sets.  Time cutoff is 20 minutes.

About crossfit22

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

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