Wednesday, October 5
Warm-Up
Warm-up
2:00 Row (Increase pace every :30)
Into…
AMRAP X 6
8 Groiners
8 Front Squats
8 Push Press
8 Kip Swings
8 Banded Straight Arm Lat Pulldowns
Into…
AMRAP X 6
8 Groiners
8 Front Squats
8 Push Press
8 Kip Swings
8 Banded Straight Arm Lat Pulldowns
Weightlifting
Back Squat (1×12, 1×10, 1×8)
Metcon
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
Cooldown
1:00/Side Banded Lat Stretch