03/11/22 - WOD

3/11

FRIDAY

HXBXplus

Warm Up
COACHES CHOICE

A. "22.3"
RX
For Time:
21 Pull-Ups
42 DU's
21 Thrusters (95/65lbs)
18 Chest-to-Bar's
36 DU's
18 Thrusters (115/75lbs)
15 Bar Muscle Ups
30 DU's
15 Thrusters (135/85lbs)
*12 min TIME CAP
or
"22.3"
SCALED
21 Jumping Pull-Ups
42 SU's
21 Thrusters (65/45lbs)
18 Pull-Ups
36 SU's
18 Thrusters (85/55lbs)
15 Chest-to-Bars
30 SU's
15 Thrusters (105/65lbs)
https://games.crossfit.com/workouts/open/2022/3

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) KB Goblet Squats
3) Box Jumps

B. "Tag"
*King of the Hill style...
In a 20 min Window:
8 Cal Bike
9 Burpees to Plate
8 Cal Row
18 KB Swings
8 Cal Row
9 Plate G2O
8 Cal Row
18 Alt. DB Snatches
*Most time in the YZ