Open 22.3
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Bike
3 sets
1:00 ski
25 jump rope
15 Wall squat
1 set
5 pull up/ jumping
20 Jump rope
3-5 thruster @ your heaviest weight
-Rest 1-2-
1 set
3-5 chest to bar / jumping
20 jump rope
3-5 thruster @ your heaviest weight
-Rest 1-2-
1 set
2-3 bmu / jumping
20 jump rope
3-5 thruster @ your heaviest weight
Metcon (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)
95 lb, then 115 lb, then 135 lb
65 lb, then 75 lb, then 85 lb
Time cap: 12 minutes
Metcon (Time)
Scaled
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
65 lb, then 85 lb, then 105 lb
45 lb, then 55 lb, then 65 lb
Time cap: 12 minutes
Metcon (Time)
Foundations
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
45 lb
35 lb
Time cap: 12 minutes