03/04/22 - WOD

3/4

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Barbell Goodmornings
2) Cobra
3) Plank to Pike

*Allow 8 mins to warmup Deadlift*

A. "22.2"
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Reps of:
Deadlifts (225/155lbs)
Bar Facing Burpees
*10 Minute Time Cap*

B. Open Gym

https://games.crossfit.com/workouts/open/2022

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. Three Sets of:
Deadlifts x 8
KB Rev. Lunges x 16
(8 each leg)
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Hollow Hold/Rocks

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 KB Swings
30 KB Deadlifts
*Most time in Yellow Zone