It is not as heavy as this but by the end it will feel like it. CrossFit OPEN 22.2 Here we go!!!
Sign-up:
When you get to the box today please sign-up for the workout on the big whiteboard. Place your name in a workout station of your choice at the time of your choice. We will have 6 time slots during “Friday Night Lights” and 6 workout stations. Look at the map on the Whiteboard to help you determine where you want to workout.
Warm-up:
You are in charge of your own warm-up. The warm-up area will have rowers, bikes, sticks and barbells ready for you to use. This is a tough physical workout. You must be warmed-up or your going to regret it.
Suggested Warm-up:
Row or Bike for 5 to 10 minutes
Dynamic Stretch
Accumulate 40 deadlift reps building as you go. Get at least 10 to 15 reps at the weight you are going to use in the workout. Practice your burpee technique by doing at least 15 to 20 burpees. Know the standards!!!
WOD: CrossFit OPEN 22.2
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps of:
Deadlifts 225/155
Bar-Facing Burpees
Scaled 135/95 May step over bar on burpees
Masters 55+ 185/125
Scaled Masters 55+ 115/85 May step over bar on burpees
Time cap: 10 minutes
Icing:
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