FRIDAY MARCH 11, 2022

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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

3 SETS

20 DOUBLE UNDERS

10 WALL BALLS

5 SCAP PULLS

10 BANDED PULL APARTS

Weightlifting

Power Snatch (6 MIN EMOM – 5 TNG @50%)

2 MIN REST

Power Clean (6 MIN EMOM – 5 TNG POWER CLEAN @50%)

Metcon

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
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

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