CAL

Warm-up:
Bike 5 min.
3 Rounds of Cindy
Dynamic Stretch

Strength and Skills:
20 min. to work on skills or lifts of your choice.

WOD: THUMBS UP

18 min. EMOM
1st min. Calorie Bike 10/8
2nd min. 1 Rope Climb
3rd min. 5 HSPU (Scale with Z Press or S2OH)
Repeat 5 more times.

Icing:
KOT – Reverse Sled Pull
KOT – Tib Raises 20 Reps each leg

STAND FIRM CrossFit CUP teams
Theme for 22.3 is…..“LET FREEDOM RING”

Let’s be creative and have fun on the last workout of the CrossFit OPEN. “Friday Night Lights” this week will conclude the OPEN, we will celebrate with POTLUCK and Clean Eating Challenge 22.1 Awards. Everyone is encouraged to attend and celebrate the tremendous accomplishments of so many people who you workout with everyday. Bring some food to share and something to wash it down with.
Remember to submit your 22.2 results and get your “ATHLETE PROFILE PAGE” completed. There are 23 points per person available for your team.   Athlete Profile Page must be completed or Updated by Wednesday evening to earn points.