CrossFit Open 22.1

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row

then…

3 Rounds:

:30 Handstand Hold

10 Banded Good Mornings

10 DB Strict Press

10 Broad Jumps

Metcon

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Accessory Work

Metcon (No Measure)

9 Minute EMOM (for quality):

Minute 1: 30 seconds of Double Unders

Minute 2: 5 Ring Rows + 5 Ring Dips

Minute 3: 10 Pistols