For anyone interested we have a spring/summer sprint group.  Join Sunday Sprints on Facebook for place/times (not always on Sunday). Here’s a little throwback….we were mean muggin.


3 rds
Bear Crawl rack to window
50 Jumping Jacks
10 Back Squat
10 Front Squat
10 OHS
-Start w/ empty bar and increase weight ea round

For time:
42 Wallball Shots L3 20/14 L2 14/10 L1 10/6
21 Back Squats L3 155/105 L2 110/75 L1 75/55
30 Wallball Shots
15 Front Squats L3 135/95 L2 95/65 L1 65/45
18 Wallball Shots
9 Overhead Squats L3 115/85 L2 75/55 L1 55/40
3 Rounds:
10 Deadlifts L3 225/155 L2 155/105 L1 105/75
50 Double-unders
20-15-10 reps of:
Box jumps L3 24/20 L2 Jump or step L1 Step up modify hgt if needed
C2B Pull-ups L2 Chin to bar L1 Banded
Shoulder to Overhead L3 115/75 L2 75/55 L2 55/40
*Rest 5 minutes between workouts

About crossfit22

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

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