Looking Forward to the final CrossFit OPEN workout today. Our final “Friday Night Lights”should be a lot of fun. Remember to show up in “THEME”!!!!

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
Warm-up with some ring swings, pull-ups on the rings, Thrusters  and Jump Rope. Geat your shoulders good and warm.  Get your heart rate up just prior to your start time.  You do not want to start the workout with a resting heart rate.

WOD: CrossFit OPEN 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters 95/65
18 chest-to-bar pull-ups
36 double-unders
18 thrusters 115/75
15 bar muscle-ups
30 double-unders
15 thrusters 135/85

Time cap: 12 minutes

Icing:
Judge a workout.  Cheer on a teammate.  Join in on the post workout festivities.

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” tonight, will conclude the OPEN, we will celebrate with POTLUCK and the 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.