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Does anyone own a Disco Ball??

Oh Kalsu..... You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

Oh Kalsu…..
You gotta love Ashley cheering Kris to the finish whilst enjoying a chocolate cookie!

WARM UP
2 rds:
500m row
2 rounds of “Cindy”
then warm up to OHS weight

STRENGTH WOD
EMOMx7: Overhead Squat
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

EMOMx7: Front Squat
Min 8: 7 reps
Min9: 6 reps
Min 10: 5 reps
Min 11: 4 reps
Min 12: 3 reps
Min 13: 2 reps
Min 14: 1 rep

EMOMx7: Back Squat
Min 15: 7 reps
Min 16: 6 reps
Min 17: 5 reps
Min 18: 4 reps
Min 19: 3 reps
Min 20: 2 reps
Min 21: 1 rep
*Try to climb in weight each set if possible

Rest as needed then:

10-8-6-4-2
Strict Press AHAP
Strict/wgt Pull-up

About crossfit22

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

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