Friday
Warm-up
Warm-up
2:00 Run, Bike, Row, or Get a Little Warm!
Into…
AMRAP x 5 MINUTES
5 Barbell Front Squats (1/1 Elbow Punch at the Top)
5 Push Press (:01 Pause at the Top)
5 Scap Retractions*
Into…
AMRAP x 5 MINUTES
5 Barbell Front Squats (1/1 Elbow Punch at the Top)
5 Push Press (:01 Pause at the Top)
5 Scap Retractions*
*Upgrade this movement every round…
Round 1 – Scap Retractions
Round 2 – Kip Swings
Round 3 – Pull-Ups or Any Shoulder Prep
Round 4 – Any Shoulder Prep or Skill
Workout
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
