WOD
Teams of 2 For Time:
90 Thrusters 75#/55#
90 Chest to Bar
200ft Double Dumbbell Front Rack Carry (50s/35s)
-Rest until 12:00-
60 Thrusters 115#/80#
40 Bar Muscle Ups (Scale 80 Chest to Bar)
200ft Double Dumbbell Front Rack Carry (50s/35s)
*Split work however you see fit.
WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#
Strength
Strict Press
Build to Heavy 8
*Score = Heaviest Load
WOD
”Floored"
AMRAP 4:
27/21 Calorie Bike
27 Burpees
27 Pull-ups (Rx+ = Chest to Bar Pull Ups)
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Bike
15 Burpees
15 Pull-ups (Rx+ = C2B)
* Score = Total Reps
CrossFit 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)
95#/65#, then 115/75#, then 135#/85#
Time cap: 12 minutes
