Back Squat 5×2

Back Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%

GM Partners For Health WOD

2 Rounds, 5:00 AMRAP:
10 Air/Box Squats
10 Ring Rows
100′ Waiter Carry
20 Speed Steps
*Rest 3:00 between rounds, pick up where you left off

FGB Style Thursday

– Rx –
5 Rounds for reps:
Minute 1 – Calorie Row
Minute 2 – Push Press (45/35)
Minute 3 – Box Step-ups (24/20)
Minute 4 – Hang Kettlebell Snatch (50/35)
Minute 5 – Rest

– Level 2 –
5 Rounds for reps:
Minute 1 – Calorie Row
Minute 2 – Push Press (35/25)
Minute 3 – Box Step-ups (20/16)
Minute 4 – Hang Kettlebell Snatch (40/30)
Minute 5 – Rest

– Level 1 –
5 Rounds for reps:
Minute 1 – Calorie Row
Minute 2 – Push Press (35/15)
Minute 3 – Box Step-ups
Minute 4 – Kettlebell Swings (25/15)
Minute 5 – Rest

Wall Balls, Swinging, & Sitting

– Rx –
5 Rounds For Time:
10 Wall Balls (30/20)
15 Kettlebell Swings (50/35)
20 Sit-ups

– Level 2 –
5 Rounds For Time:
10 Wall Balls (20/14)
15 Kettlebell Swings (40/30)
20 Sit-ups

– Level 1 –
5 Rounds For Time:
10 Wall Balls (10/6)
15 Kettlebell Swings (25/15)
20 Plank Shoulder Taps

Front Pause Squat

5×2
*3 Second pause at the bottom
*Build to a heavy double

Every 3 Minutes, Let’s Have Some Fun

– Rx –
10 Rounds, 3:00 Clock
10 Burpees
10 Box Jumps (24/20)
10 Pull-ups
*Rest remainder of 3:00

– Level 2 –
10 Rounds, 3:00 Clock
8 Burpees
10 Box Jumps (20/16)
10 Pull-ups (band as needed)
*Rest remainder of 3:00

– Level –
10 Rounds, 3:00 Clock
6 Burpees
8 Low Box/45lb Plate Jumps
10 Jumping
*Rest remainder of 3:00

Open 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)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For full equipment, categories, and scoring details visit: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22_22.3_Scorecard_Rx-Scaled_asodifnsoidnf_0.pdf

– Level 2/Official Scale –
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)

♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to

Time cap: 12 minutes

– Level 1 –
For time:
21 Ring Rows
42 single-unders
21 DB thrusters (25/15)
18 Jumping pull-ups
36 single-unders
18 DB thrusters (25/15)
15 Jumping pull-ups
30 single-unders
15 DB thrusters (25/15)

Time cap: 12 minutes

16 Minutes of KB Fun

– Rx –
4 Rounds, 4:00 AMRAP of:
10 Hang Kettlebell Snatch (50/35) (5R+5L)
10 KB Box Step-ups (24/20)
10 KB Plank Pull Throughs
200′ KB Waiter Walk (switch hands every 100′)
*Each 50′ = 5 reps. If the entire 50′ isn’t completed, reps do not count
*Rest 2:00 between rounds, pick up where you left off
*KB for box step-ups can be held any way – goblet, suitcase, or front rack

– Level 2 –
4 Rounds, 4:00 AMRAP of:
10 Hang Kettlebell Snatch (40/30) (5R+5L)
10 KB Box Step-ups (20/16)
10 KB Plank Pull Throughs
200′ KB Waiter Walk (switch hands every 100′)
*Each 50′ = 5 reps. If the entire 50′ isn’t completed, reps do not count
*Rest 2:00 between rounds, pick up where you left off
*KB for box step-ups can be held any way – goblet, suitcase, or front rack

– Level 1 –
4 Rounds, 4:00 AMRAP of:
10 KB Sumo Deadlift High Pull
10 Step-ups
10 Plank Shoulder Taps
200′ KB Waiter Walk (switch hands every 100′)
*Each 50′ = 5 reps. If the entire 50′ isn’t completed, reps do not count
*Rest 2:00 between rounds, pick up where you left off
*KB for box step-ups can be held any way – goblet, suitcase, or front rack

Chip Chipa ChipawayWednesday

– Rx –
For Time:
150 Double Unders
50 Air Squats
50 Kettlebell Swings (50/35)
50 Air Squats
150 Double Unders

– Level 2 –
For Time:
150 Double Unders/3 Minutes of Practice
50 Air Squats
50 Kettlebell Swings (40/30)
50 Air Squats
150 Double Unders/3 Minutes of Practice

– Level 1 –
For Time:
100 Single Unders
35 Air Squats
40 Kettlebell Swings (30/20)
35 Air Squats
100 Single Unders

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