CrossFit Overton, OSF Cookeville – CrossFit
Metcon (Time)
Workout
OPEN 22.3
FOR TIME
21 Pull-Ups
42 Double Unders
21 Thrusters (95/65)|(65/45)
18 C2B Pull-Ups
36 Double Unders
18 Thrusters (115/75)|(85/55)
15 Bar Muscle-Ups
30 Double Unders
15 Thrusters (135/85)|(105/65)
-Time Cap 12:00-
(Score is Time)
NON-OPEN OPTION
AMRAP x 12 MINUTES**
9-7-5
Pull-Ups*
30-30-30
Double Unders
9-7-5
Thrusters (95/65)|(65/45)*
*For the Pull-Ups and the Thrusters, the athlete has the option of increasing the skills and loading as they go through the workout.
**Athletes complete 9 Pull-Ups / 30 Dubs / 9 Thrusters…then 7 Pull-Ups / 30 Dubs / 7 Thrusters…then 5 Pull-Ups / 30 Dubs / 5 Thrusters. After this first ‘round’ athletes have the option to increase the skill of the pull-ups and load of the thrusters each consecutive round.
***Round 1 = Pull-Ups + Thrusters (95/65)|(65/45)
Round 2 = C2B + Thrusters (115/75)|(75/45)
Round 3 = BMU + Thrusters (135/95)|(95/65)
(Score is Total Reps)