3.12.2022
8&9 am – different workout than the open

Skill Work
KB Skill work
Metcon (AMRAP – Rounds and Reps)
18 min amrap
12 KB Snatch 35/26 (rx+ 53/35)
12 KB S2OH
12 KB Swings – single arm russian
12 Headcutters
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

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

CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-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