Crossfit Open Workout 22.3
22.3
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)
♀ 65 lb, then 75 lb, then 85 lb ♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
Equipment:
To complete the workout, you’ll need the following equipment:
Barbell
Plates
Collars to secure the plates on the barbell
Pull-up bar
Jump rope
- Chalk (optional)
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NOTES
This workout begins with the athlete facing the pull-up bar and standing behind the line measured 8 feet (2.45 meters) away from the line under the pull-up bar.
After the call of “3, 2, 1 … go,” the athlete will perform 21 pull-ups, then 42 double-unders, followed by 21 thrusters.
Next, the athlete will return to the pull-up bar and perform 18 chest-to-bar pull-ups, then 36 double-unders, and 18 thrusters at a heavier weight.
Finally, the athlete will perform 15 bar muscle-ups, 30 double-unders, and 15 thrusters at an even heavier weight.
Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.
The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 12-minute time cap.
- The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the thrusters are 61 kg (135 lb), 52 kg (115 lb), 47 kg (105 lb), 43 kg (95 lb), 38 kg (85 lb), 34 kg (75 lb), 29 kg (65 lb), 25 kg (55 lb), 20 kg (45 lb), and 15 kg (35 lb).
