CrossFit® Open Workout 22.3
RX For Time (12 min Cap)
- 21 pull-ups
- 42 double-unders
- 21 Thrusters (95/65)
- 18 Chest-to-bar pull-ups
- 36 double-unders
- 18 Thrusters (115/85)
- 15 muscle-ups
- 30 double-unders
- 15 Thrusers (135/105)
Scaled For Time (12 min Cap)
- 21 Jumping chin-over-bar pull-ups
- 42 single-unders
- 21 thrusters ( 65/45)
- 18 chin-over-bar pull-ups
- 36 single-unders
- 18 thrusters ( 85/55)
- 15 chest-to-bar pull-ups
- 30 single-unders
- 15 thrusters ( 105/65)
Metcon
For Time (30 Min Cap)
- 10 ball ground to shoulder (150/100)
- 20 burpee pull ups
- 30 lunges (50/30)
- 40 Slam Balls (50/30)
- 50 Push Ups
- 60 Box Steps (24/20)
- 70 wall balls (20/14)
- 80 cal Row
Metcon
20min EMOM
- 25m Trap Bar Carry (145/95)
- 10 Hang clean and jerks (95/65)
- 15 Wall balls (20/14)
- 20 Bicep Curls w/ empty bar (45/35)
- 12/10 Cal Assault Bike
Metcon
For Time
- 30 Cal Assault Bike
- 15 ball over shoulder. (80/50)
- 25m Overhead Carry (ball 80/50)
- 24 Cal Assault
- 12 ball over shoulder. (80/50)
- 25m Overhead Carry (ball 80/50)
- 18 Cal Assault
- 9 ball over shoulder. (80/50)
- 25m Overhead Carry (ball 80/50)
Metcon
For Time (30 Min Cap)
- 80 cal Row
- 70 wall balls (20/14)
- 60 Box Steps (24/20)
- 50 Push Ups
- 40 Slam Balls (50/30)
- 30 lunges (50/30)
- 20 burpee pull ups
- 10 ball ground to shoulder (150/100)
Metcon
18 Min AMRAP (Partner – You Go, I go)
- 8 Cal Assault Bike
- 5 KB Deadlifts (53’s/35’s)
- 25 meter Farmer Carry
Metcon
AMRAP 15 Min. (CrossFit® Open Workout 22.1)
- 3 Wall Walks
- 12 Alt 1 arm DB Snatches (50/35)
- 15 Box Jump Overs (24″/20″)