MONDAY
Score Time
21-15-9
DB Push press 50/35
DB Deadlift 50/35
Calories
TC 10
Score Reps
16 Sets
20 Secs of work
10 Secs of rest.
20′ Shuttle as option for big classes
TUESDAY
5-5-5-3-3-3-2-2
Start @70%
Add 3%
Rest 3 Mins
WEDNESDAY
Score Reps
EMOM 24
Max Calories
Max Power Clean 135/95
Max Sit-up
Max Burpee Pull-up
2 Min Rest
THURSDAY
OPEN GYM OR
Score Time
3 Rounds
600/400M Bike
6 Strict toes to bar
30 Double unders
6 Strict ring dips
30 Single unders
TC 15
Work for 15 Mins
Develop your skills
Kicking up on wall
Holds
Hand release
Shoulder taps
Walking to wall
Walking with PVC
FRIDAY
CrossFit Games Open 22.3 RX (Ages 16-54)
Score Time
16-54 Scale
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
