03112022
Crescent City Crossfit – CrossFit
Warm-up
1 Min Row
15 Banded Pass Throughs
15 Banded Overhead Press
15 Banded Pull Aparts
1 Min Row
30 Lateral Line Jumps (Bunny Hop in place)
15 Air Squats w/ pause at bottom
10 No Push Up Burpee
1 Min Row
10 Scap Pull Ups
10 Beat Swings
5 Strict Pull ups or 5 Slow Ring Rows
Grab a Barbell for Thruster Warm Up 🙂
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
*Scale Pull ups to Ring Rows or Jumping Pull ups/Jumping Chest to Bar Pull ups*
*Scale weight on Bar but progress in #*
Accessory
Metcon (No Measure)
Optional Accessory Work:
8 Min AMRAP (for quality):
30 Second Hollow Body Hold
8/8 Single Leg Deadlift
30 Second Plank Hold