Conditioning

EMOM 35
1: 17/12 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: 60 Double Unders (Fx: 40) (Rx+: 80)
3: 17/12 Calorie Ski (Fx: 12/8) (Rx+: 20/15)
4: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: 17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)

Open Workout 22.1

AMRAP 15

3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs (24/20 in)

It’s time for the 2022 NoBull Crossfit Open! 22.1 will be released today at 3 PM (Games.Crossfit.Com)!

WHEN CAN I COMPLETE 22.1/2/3?: 

• Friday: AT CFR7 during ANY class (reserve in Zen Planner)(drop-ins, please email [email protected])
• Saturday: If you cannot complete the WOD on Friday, you can complete it at Ballston CrossFit on Saturday, but you MUST send an email to [email protected] to reserve your spot. 
• Sunday: 10:30 AM Open Make-up WOD (reserve in Zen Planner)

SUBMITTING SCORES: You will each fill out score sheets at CFR7 but you MUST SUBMIT YOUR SCORES by 8 PM the following Monday at games.crossfit.com.

See you Friday for Open Magic!

Strength

5 Rounds
Turkish Get Up + 25ft Overhead Carry Each Arm
10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
100m Jog

Conditioning

For Time:
60 Wall Balls (20/14)
60 Toes to Bar (Fx: 40)
60 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

E2MOM 8
3 Overhead Squats (↑)
Rest 2:00
E2MOM 8
3 Power Snatches (↑)

Conditioning

AMRAP 7
20 Alternating Pistol Squats (Fx: Reverse Goblet Lunges 50/35))
20ft – 40ft – 60ft – 80ft….
Handstand Walk (Fx: 2 – 4 – 6 – 8… Wall Walks)

Strength

Rx:
E2MOM 12
1 Power Clean + 1 Front Squat + 1 Split Jerk (↑)

Fx:
E2MOM 12
1 Power Clean + 1 Front Squat + 1 Push Jerk (↑)

Conditioning

4 Rounds
4 Squat Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
4 Front Squats (155/105) (Fx: 135/95) (Rx+: 185/125)
16 Burpees Over the Bar

Time Cap 14:00