Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 12 Renegade Rows (with Push up)@35/25 12 DB Paralette Pass Throughs 12 Box Jump Overs@24/20 Rest 2:00 8 Min AMRAP: 10 Alt Kettle Bell Snatches@53/36 10 Goblet Squats 12 Cal Row, Bike, Ski Rest 1:30 4 Min AMRAP: 15 Push-ups 15 Sit-ups 15
22.3 – LET’S FINISH STRONG CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M:
Strength and Metcon Bench Press (Weight) Every 3:00 for 12:00 4×8 @ 70-75% of 1RM Metcon (Time) 5 Rounds 6 Devil Press 50#/35# 5 Power Snatch 115#/75# 15 Dumbbell Hop Overs Rest 3 Min 5 Rounds 6 Devil Press 50#/35# 5 Power Snatch 115#/75# 15 Dumbbell Hop Overs Record total time in Wodify including 3
Benchmark Wednesday Metcon (Time) CORE: 4rds For Time :30 Hollow Body Bar Hang :30 Handstand Hold :40 Side Plank Hold (per side) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
Strength + Metcon Deadlift 4×5 (Weight) Every 3:00 for 12:00 4×5 at 75-80% 1RM Record heaviest set in Wodify Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 8 Toes to Bar or V-Ups 8 Bent Over Rows (95#/65#) 16 Alternating Bodyweight Reverse Lunges
