Today’s Workout
Warm Up
- 3 Sets
- 3 Inchworm + Groiners
- 6 Scap Pull Ups
- 9 Air Squats
- 12 Jumping Jacks
- 2 Sets
- 12 Ring Rows > Kip Swings
- 9 Front Squats
- 6 Push Presses
- :30 Jump Rope
- 10 Thrusters
- :30 Jump Rope
- 5 Pull Ups
- 9 Thrusters
- :30 Jump Rope
- 3 Chest to Bar Pull Ups
- 8 Thrusters
- :30 Jump Rope
- 1 Bar Muscle Up
Conditioning
For Time – Partner WOD
- 50 Pull UPs
- 100 Double Unders
- 50 Thrusters (95#|65#)
- 40 Pull Ups (crx: Chest to Bar Pull Ups)
- 200 Double Unders
- 40 Thrusters (rx: 95#|65# crx: 115#|75#)
- 30 Pull Ups (crx: Bar Muscle Ups)
- 300 Double Unders
- 30 Thrusters (rx: 95#|65# crx: 135#|95#)
“CF Open 22.3”
For Time
*12 min. Time Cap*
- 21 Pull Ups
- 42 Double Unders
- 21 Thrusters (95#|65#)
- 18 Chest to Bar Pull Ups
- 36 Double Unders
- 18 Thrusters (115#|75#)
- 15 Bar Muscle Ups
- 30 Double Unders
- 15 Thrusters (135#|85#)