Back Squat
EMOM 3 Back Squats for 7 sets (14 minutes)
Focus on Depth, Build over the 7 sets

Metcon (Time)
For Total Time
40/35 Bike Cals
30 Toes to Bar
20 Deadlifts (225/155)
Rest 3 minutes
20 Deadlifts
30 Toes to Bar
40/35 Bike Cals
Rx+ Assault Bike

16 minute Cap. (Hard Cap)
Any reps not completed are added to your time.

Metcon (Time)
Partner WOD for time
10 Down/Back Sled Pushes (empty sled)
8 Down/Back Sled Pushes (2-45lb plates/ 2-35lb plates)
6 Down/Back Sled Pushes (4-45lb plates / 4 35lb plates)
80 Single DB Step Ups (20/20 Box, 50/35 DB)
80 Single DB Hang Clean & Jerk (50/35)
80 Single DB Devil Press

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: 95 lb, then 115 lb, then 135 lb

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 Jumping chin-over-bar-pull-ups
42 Single-unders
21 Thrusters (weight 1)
18 Chin-over-bar pull-ups
36 Single-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Single-unders
15 Thrusters (weight 3)

Time Cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 Jumping chin-over-bar-pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chin-over-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Chest-to-bar pull-ups
30 Double-unders
15 Thrusters (weight 3)

Time Cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

A: Metcon (Rounds for time)
8 rounds of
250m Row (sprint)
Rest 1 minute between rounds
-Set Rower Dampler at 6
-Have the Rower set at 250m and count down
-Reset Rower after each row
-User Rower monitor for time each row and use the gym clock for your 1 minute rest

B: Metcon (Distance)
With Partner
8 minute Ski for Max Meters
- Partners rotate every 30 seconds

C: Metcon (Time)
For time
100 Sit Ups
25 Devil Press (35/25)

Hang Power Clean + Squat Clean
EMOM for 10 minutes
Build into a challenging set

Metcon (AMRAP - Rounds and Reps)
Amrap for 12 minutes
12 Box Jumps (24/20)
9 Power Cleans (135/95)
6 Toes to Bar

A: Metcon (AMRAP - Rounds and Reps)
Amrap for 20 minutes
50 Burpees to Target
50 Cal Row
50 Wallball
50 KBS (55/35)

B: Bench Press
6 sets of 3 Bench Press
Superset with
5 Single Arm DB Rows

Back Squat
Take 20 minutes to complete 7 sets of 3 Back Squats
Start light and build into a challenging set

Metcon (Time)
For time
100 Double Unders
21 Thrusters (95/65)
10 C2B Pull Ups (Rx+4 BMU)

50 Double Unders
15 Thrusters
10 C2B Pull Ups (Rx+4 BMU)

25 Double Unders
9 Thrusters
10 C2B Pull Ups (Rx+4 BMU)

Hard 12 minute cap

A: Metcon (Time)
2 rounds for time
500m Row
350m Ski
20 Bike Cals
10 Man Makers (35/25,Rx+50/35)
Rest 3 minutes

B: Metcon (Time)
For time
50 Russian KBS (55/35)
40 Box Jumps
30 Burpee to Target
20 TTB