CF KIDS/TEENS Wednesday, Thursday & Friday this week.

Isn't this sassy gal fun?!?

Isn’t this sassy gal fun?!?

WARM UP
3X10
CFWU
begin ea round with 50 double unders

WOD
Begin at 0:00

30 Bear Complexes 115/75

For this workout the “bear complex” will consist of:

Power clean
Front squat
Push press or Push jerk
Back squat
Push press or Push Jerk
*IF YOU DROP THE BAR you must perform 3 burpees, 6 toes to bar, and 9 wall ball shots 20/14 before picking up the barbell again
*Note, you may combine the 1st 3 parts into a “squat clean thruster”
*You can “rest” in the hang, front rack, overhead, or back rack

Begin at 20:00

For time:

20 pull-ups
15 overhead squats 115/75, 75/55, 55/30 or PVC
15 pull-ups
10 overhead squats
10 pull-ups
5 overhead squats

*modify pull-ups as needed

rest 5min then

400m sprint all out effort
record time

About crossfit22

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s