3/11/22

Deep River Fit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

erg 5:00

sprint 10 sec at top of each minute

3 sets:

10 bar taps

30 sec Front rack hold in squat

30 sec jump rope

3 rounds:

8 Pull Ups OR Scaled version

20 Dubs

8 Thruster (building in weight each round)

rest to full recovery

B: Metcon (Time)

Crossfit Games Open workout 22.3

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)

♀ 65 lb, then 75 lb, then 85 lb

♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Leave a Reply