WOD Blog

Mon, Mar 7 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

3.7.2022


(Check In)
Warm-up

400m Run or 2:00 Bike…
Into…

3 SETS
10 Bodyweight Kang Squats
8 Up-Downs*
6 Groiners w/ Thoracic Twist

*Round 2 - Burpee + Crawl-Up / Round 3 - Burpee

**9:00 Cap…goal is to get sweaty, open up lower back / hip flexors, and build motor pattern for burpee

Workout
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell


Workout Option
Metcon (AMRAP - Rounds and Reps)
'NON-OPEN OPTION'
AMRAP x 10 MINUTES
6 Deadlifts (225/155)|(155/105)
6 Bar Facing Burpees
100m Run