Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

20 High Jump Single Unders

10 Air Squats

8 Push Press

Review Clusters, Into..

3-3-3

2-2-2

1-1-1

(rest :20 between mini sets and 1:30 between total sets)

Weightlifting

Back Squat Clusters Real (1-1-1)

4 Total Sets

1-1-1 (20 sec between mini sets)

-Rest 2:30 between total sets-

Friends go light focus on ROM

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)

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

Double-Unders

Back Squat

Thruster

Cool Down

1:00 Quad Smash/Side