Friday, March 11th, 2022

REMINDER: This is the last week of the OPEN, So please join all of us at the last week of FRIDAY NIGHT LIGHTS! We will be completing the OPEN WOD then on to the pot luck after with music, food, drinks and the conclusion of our team Intramural. Make sure to post what your bringing to the FB group or there is a signup sheet at front desk for pot luck items. Thank you and cant wait to see you all for the last Friday night lights!

Doors open at 4:00 and Heats will start at 4:30

WARM UP

3 sets:

:20 Single unders

5 Leg swings per side

10 Alternating overhead lunges

Then,

2 sets:

:20 Double-unders or attempts

5 Scap pull-ups or 5 ring rows

10 Shoulder presses

10 Front squats

10 Kip swings

Then,

8 min during heat to warm up workout weights and movements

WOD

CrossFit OPEN 22.3!

For time:

21 Pull-ups

42 Double-unders

21 Thrusters (65/95 lb)

18 Chest-to-bar pull-ups

36 Double-unders

18 Thrusters (75/115 lb)

15 Bar muscle-ups

30 Double-unders

15 Thrusters (85/135 lb)

Time cap: 12 minutes

Post time to Wodify and Whiteboard

Scaled OPEN 22.3!

For time:

21 Jumping chin-over-bar pull-ups

42 Single unders

21 Thrusters (45/65)

18 Chin-over-bar pull-ups

36 Single unders

18 Thrusters (55/85)

15 Chest-to-bar pull-ups

30 Single-unders

15 Thrusters (65/105)

Time cap: 12 minutes

Post time to Wodify and Whiteboard

Recovery

Party the rest of the night!