Monday 03.14.2022

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Whitney’s Bar Muscle-ups, 22.3! Get some!!!

Warm-up Drills
I. Row 500m or
Jumprope 50-40-30-20-10 Single-unders
II. Dynamics & Mobility
III. WOD Format & Gear Set-up
IV. Movement Review and practice sets
V. 6:00 AMRAP or 3 rounds of 5 reps per WOD movement, use rest as needed to work establishment of pacing.

“OPEN WOD 22.3”
For time
21 x Pull-ups
42 x Double-unders
21 x Thrusters (95/65lbs)

18 x C2B Pull-ups
36 x Double-unders
18 x Thrusters (115/75lbs)

15 x Bar Muscle-ups
30 x Double-unders
15 x Thrusters (135/85lbs)

Notes: For movement and scaling details please click the following link for scorecards (we have them and clipboards available). CrossFit Open Scorecard & WOD Description link found HERE.

Post scores to comments.


Samy Daghir

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