Warm-up Drills
I. Row 500m or
Jumprope 50-40-30-20-10 Single-unders
II. Dynamics & Mobility
III. WOD Format & Gear Set-up
IV. Movement Review and practice sets
V. 6:00 AMRAP or 3 rounds of 5 reps per WOD movement, use rest as needed to work establishment of pacing.
“OPEN WOD 22.3”
For time
21 x Pull-ups
42 x Double-unders
21 x Thrusters (95/65lbs)
18 x C2B Pull-ups
36 x Double-unders
18 x Thrusters (115/75lbs)
15 x Bar Muscle-ups
30 x Double-unders
15 x Thrusters (135/85lbs)
Notes: For movement and scaling details please click the following link for scorecards (we have them and clipboards available). CrossFit Open Scorecard & WOD Description link found HERE.
Post scores to comments.
