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22.2, run it back for the people who missed

Swamp City Fitness – Swamp City WOD

Warm Up

400m run/row or 20 cals on assault bike

:10 hang

10m inchworm

10m bear crawl

10 beat swings

10 good mornings

5 quad stretch toe touch/leg

10m duck walk

10m Samson stretch

10 lateral lunges

5 slow and lows

10 kipping beat swings

10 lemon squeezers

10 supermans

10 BB RDLs

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
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Scaled BB weights:

F: 95#

M: 135#

Scaled may step over bar on burpees

CrossFit Games Open 22.2 Masters RX (Ages 55+) (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: 125-lb Barbell

M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
Scaled BB weights:

F: 85#

M: 115#

Scaled may step over bar on burpees

Conditioning

2 sets. Rest 1:1

1000m row (men)/750 row (women)

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