Warm-up

5-minute Row @ increasing pace
+
2 rounds
10 Scapular pull-ups
5 Inchworms
10 Deck squats
+
2 rounds
40-second Row @ easy pace
20-second Row @ hard pace
1 Wall walk
1 Rope climb

20 DU's / 40 singles
14 front rack lunges
6 bar over burbees

For maximum reps

• 1 minute of snatches
• 1 minute of rowing for calories
• 1 minute of dumbbell box step-ups
• 1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35
42 Hspu/push ups
18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge
43 Wall balls
18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

10 Rounds:
1:00 Hard  
1:00 Recovery

Käsipainojen kanssa paikallaan.

AMRAP 40 with partner

Other : Bike Easy Pace

Other :
Row 3k
100 Box Step Overs 24"/20"
200 Sit-Ups

Split reps as you like.

2 Rounds:
12min Moderate
5min Recovery

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
CrossFit Games Open 22.2

C,
Outdoor Activity!!!