Strength
Every 3:00, 4 Sets
1) 5 Deadstop Deadlift (75-80%)
2-4) 3 Deadstop Deadlift (80-85%)

Superset Accessory
1-4) 20 Underhand Banded Pullaparts

Conditioning
Every 1:30, 2 Rounds
1) 30/21 Calorie Bike (FX: 24/18) (RX+: 36/24)

2-3) AMRAP
8 Burpee Box Jump Overs (24/20)
12 Russian Kettlebell Swings (24/16) (FX: 16/12)

4) Rest

*Continue where you left off in the previous round

WOD SCHEDULE

9am, 10am, 3pm

CrossFit Open 22.3
For Time:
21 Pull-Ups (FX: Jumping Pull-Ups)
42 Double Unders (FX: Single Unders)
21 Thrusters (95/65) (FX: 65/45)
18 Chest to Bar Pull-Ups (FX: Pull-Ups)
36 Double Unders (FX: Single Unders)
18 Thrusters (115/75) (FX: 85/55)
15 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
30 Double Unders (FX: Single Unders)
15 Thrusters (135/85) (FX: 105/65)
*12:00 Cap

Post-WOD Strength/Skill
3 Rounds for Quality
12/12 Single Dumbbell Row
15-20 V-Ups OR 10 Strict Toes to Bar/Knee Raises

Merry Christmas!

The gym will be closed today. REST, recover, enjoy your family and friends, and your gym family will be ready for you tomorrow!

Merry Christmas Eve!

Christmas Eve Squad WOD!

For Time w/ Partner – Split Any Way

2022m Sleigh Ride
Into…
4 Rounds
12 Box Jump Overs (30/24) (FX: 24/20)
24 Synchro Sit-Ups
12 Push Press
24 Back Rack Lunges
Into…
2022m Sleigh Ride

Present Weights: (135/95) (FX: 115/80) (RX+: 155/105)
*30 min cap*

Conditioning
4 Rounds of 2:00 on/2:00 off
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Chest to Bar Pull-Ups + 5 Bar Muscle-Ups)
12 Deadlift (205/145) (FX: 165/115) (RX+: 245/165)
AMRAP Bar Facing Burpees

Strength
Every 1:30, 3 Rounds
1) :20-:30/:20-:30 Side Plank
2) 10-15 Banded High Row to External Rotation
3) :20-:30 Ring Support Hold (FX: On Boxes)
4) 5 Downdog to Seal Pose (slow)