CrossFit Golden: Sunday 3.6.22

5
Mar

CrossFit Golden: Sunday 3.6.22

Super Charged Sunday!

Metcons

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Metcon (Time)Four Rounds for time:
1000 Meter Row
30 Ab Mat Sit-Ups
15 Box¬† Jump Overs (24/20″)
5 ManMakers (50/35 lbs) (L row, Push Up, Right row, Push Up, Power Clean, Push Press =1)
Rest 90 seconds between rounds