CrossFit Open Workout 22.3 has now been revealed.
Check it out.
Learn how to scale 22.3 WOD
What is CrossFit Open Workout 22.3?
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Women 65 lb, then 75 lb, then 85 lb
Men 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
What is CrossFit Open Workout 22.3 Scaled (Ages 16-54)?
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Women 45 lb, then 55 lb, then 65 lb
Men 65 lb, then 85 lb, then 105 lb
Time cap: 12 minutes
What is CrossFit Open Workout 22.3 Foundations?
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Women 35 lb
Men 45 lb
Time cap: 12 minutes
What is CrossFit Open Workout 22.3 Adaptive?
Scroll through to find all the details for the divisions.
Upper Extremity
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 single-arm dumbbell thrusters
(weight 1)
18 jumping chest-to-bar pull-ups
36 double-unders
18 single-arm dumbbell thrusters
(weight 2)
15 jumping chest-to-bar pull-ups
30 double-unders
15 single-arm dumbbell thrusters
(weight 3)
♀ 25 lb, then 30 lb, then 35 lb
♂ 35 lb, then 45 lb, then 50 lb
Time cap: 12 minutes
Lower Extremity
For time:
21 pull-ups
42 single-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 single-unders
15 thrusters (weight 3)
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb,