WOD: Monday, February 3rd, 2025 (Burpee Day 7)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of lateral hops, Air Squats, Squat Hold  
• Couch Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes (5 Rounds)

• Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Bike/Runner
• Even Min: 3 Front Squats 

*:50s Cap on calories

*Bar can come from the rack or from the floor 

*Athletes choice on weight 

*Front Squats must be unbroken on every round 

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Workout: CrossFit Open “22.3”

For Time (12 Min Cap) 

• 21 Pull-Ups 
• 42 Double Unders 
• 21 Thrusters (95/65) 

-Then-

• 18 Chest 2 Bar Pull Ups 
• 36 Double Unders 
• 18 Thrusters (115/75) 

-Then-

• 15 Bar Muscle Ups 
• 30 Double Unders
• 15 Thrusters (135/85) 

*SCALED VERSION: 

• 21 Jumping Pull-Ups 
• 42 Single Unders 
• 21 Thrusters (65/45) 

-Then-

• 18 Pull Ups 
• 36 Single Unders 
• 18 Thrusters (85/55) 

-Then-

• 15 Chest 2 Bar Pull Ups 
• 30 Single Unders
• 15 Thrusters (105/65) 

*Masters 55+:

• Same gymnastics and weights as scaled (double unders for RX) 

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Cardio Option: For Time (12 Min Cap) 

• 21 Pull-Ups 
• 42 Double Unders 
• 42 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

• 18 Chest 2 Bar Pull Ups 
• 36 Double Unders 
• 36 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

• 15 Bar Muscle Ups 
• 30 Double Unders
• 30 DB/KB Goblet Squats (50/35)(24K/16K)

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)