Friday

10
Mar

Friday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Run, Bike, Row, or Get a Little Warm!

Into…

AMRAP x 5 MINUTES

5 Barbell Front Squats (1/1 Elbow Punch at the Top)

5 Push Press (:01 Pause at the Top)

5 Scap Retractions*

*Upgrade this movement every round…

Round 1 – Scap Retractions

Round 2 – Kip Swings

Round 3 – Pull-Ups or Any Shoulder Prep

Round 4 – Any Shoulder Prep or Skill

Workout

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