03112022

9
Mar

03112022

Crossfit Garage – CrossFit

Warm-up

10 Wrist Rotations Clockwise

10 Wrist Rotations Counterclockwise, Into…

3:00 Row (Increase pace every minute)

Into…

AMRAP X 6

8 Groiners

8 Front Squats

8 Push Press

8 Kip Swings

8 Banded Straight Arm Lat Pulldowns

EMOM X 9

Minute 1: 8 Pull-ups/Jumping Pull-Ups→ 6 C2B/Pull-Ups → 2 Muscle Ups/C2B

Minute 2: 30 High Jump Singles (1 Rounds)→ 30 Double Unders/Double Under Attempts (2 Rounds)

Minute 3: 8 Thrusters (Weight 1) → 6 Thrusters (Weight 2) → 4 Thrusters (Weight 3)

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)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

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)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

Bright Spot

Pull-ups

Chest-To-Bar Pull-ups

Bar Muscle-ups

Double-Unders

Thruster