Cross Training

Metcon

30 Min

• Spin Class – Cycling

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)

Metcon

For Time (24 minute cap)

• 50/35 cal AB
• 10 Box Step-ups. (24″/20″)
• 40/28 cal AB
• 20 Box Step-ups
• 30/21 cal AB
• 30 Box Step-ups
• 20/14 cal AB
• 50 Box Step-ups
• 10/7 cal AB
• 50 Box Step-ups

Every 3rd minute

1 Craig Special. (115/85lb)

• 1 x Hang Squat Clean
• 1 x Squat Clean
• 1 x Jerk

Metcon

For Time (partners)

12 Rounds Each (you go I go)

• 1 Toes-to-bar
• 2 KB Goblet Squats. (53/35)
• 3 KB American Swings (53/35)
• 4 Cal Assault Bike

At any time during the rounds, each partner must carry, in any fashion, an 80/50 med-ball 50 meters four times.

then

• 1000m Ski Erg Sprint (splint between partners)

CrossFit® Open Workout 22.3

RX For Time (12 min Cap)

• 21 pull-ups
• 42 double-unders
• 21 Thrusters (95/65)
• 18 Chest-to-bar pull-ups
• 36 double-unders
• 18 Thrusters (115/85)
• 15 muscle-ups
• 30 double-unders
• 15 Thrusers (135/105)

Scaled For Time (12 min Cap)

• 21 Jumping chin-over-bar pull-ups
• 42 single-unders
• 21 thrusters ( 65/45)
• 18 chin-over-bar pull-ups
• 36 single-unders
• 18 thrusters ( 85/55)
• 15 chest-to-bar pull-ups
• 30 single-unders
• 15 thrusters ( 105/65)

Metcon

For Time (30 Min Cap)

• 10 ball ground to shoulder (150/100)
• 20 burpee pull ups
• 30 lunges (50/30)
• 40 Slam Balls (50/30)
• 50 Push Ups
• 60 Box Steps (24/20)
• 70 wall balls (20/14)
• 80 cal Row

Metcon

20min EMOM

• 25m Trap Bar Carry (145/95)
• 10 Hang clean and jerks (95/65)
• 15 Wall balls (20/14)
• 20 Bicep Curls w/ empty bar (45/35)
• 12/10 Cal Assault Bike

Metcon

For Time

• 30 Cal Assault Bike
• 15 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 24 Cal Assault
• 12 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)
• 18 Cal Assault
• 9 ball over shoulder. (80/50)
• 25m Overhead Carry (ball 80/50)

Sport

Basketball

Metcon

30 Min

• Spin Class – Cycling