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CrossFit Open 22.3

11
Mar

CrossFit Open 22.3

Classic Fitness – CrossFit Group Classes

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

4 Bootstrap Squats

6 Dive Bombers

12 Ring Rows

12 Squats

6 Dive Bombers

12 Glide Throughs

12 PVC Thrusters

12 Glide Throughs/6 Hips to Bar

3 Thrusters @ first weight

3 Pullups

3 Chest to Bar Pullups

1 Bar Muscle Up

Metcon

Metcon (Time)

12 min Time Cap

H – 21 Ring Rows

42 Rope Jumps

21 Thrusters 25/15

18 Ring Rows

36 Rope Jumps

18 Thrusters 35/25

15 Ring Rows

30 Rope Jumps

15 Thrusters 45/35

F – 21 Jumping Pullups

42 Rope Jumps

21 Thrusters 65/45

18 Pullups

36 Rope Jumps

18 Thrusters 85/55

15 Chest to Bar Pullups

30 Rope Jumps

15 Thrusters 105/65

Rx/P – 21 Pullups

42 Double Unders

21 Thrusters 95/63

18 Chest to Bar Pullups

36 Double Unders

18 Thrusters 115/73

15 Bar Muscle Ups

30 Double Unders

15 Thrusters 135/83