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CrossFit Games WOD 2022 “Echo Press” based on For Time: (14min cap)30/25 Calorie Bike/Row or 600m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 30/25 Calorie Bike/Row or 600m Run Rest 2min from Time Cap 8 min to achieve […]

Hang Snatch Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21 – 15 – 9 Rep/Calories For Time (15min cap) Hang Snatch 135/95 RX+155/105 MRX 95/65 Pull-ups RX+Chest to Bar MRX Ring RowsBike/Row for Calories Core & Snatch Development 21 Right Knee to Left Elbow Plank Tucks 15 Barbell

Hero WOD “OMAR” For Time: (25min cap)10 Thrusters 95/65 MRX 75/55lbs 15 Bar-facing Burpees20 Thrusters25 Bar-facing Burpees30 Thrusters35 Bar-facing Burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah,

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen400m Run 21 Kettlebell Swings 12 Pull-ups MRX Ring Row Partner 2 = Max Karen WallBall Shots Partner 2 = 1 Round of Helen 400m Run 21 Kettlebell Swings 12 Pull-ups MRX Ring Row Partner 1 = Max Karen

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 6min AMRAP: 6 Split Jerk (alt ft)12/10 Calorie Row/Bike or 36 CrossOvers Barbell Weight = 165/115 RX+205/135 MRX 135/95lbs Rest 3min / decrease weight 6min AMRAP: 12 Split Jerks (alt ft)12/10 Calorie Bike/Row or 36 CrossOvers Barbell Weight = 135/95 RX+165/115 MRX

Pause Bench Press E3MOM 5 sets X 5 reps (3sec pause in Bottom) 12min AMRAP: 12/9 Dumbbell Push-ups (Right hand on DB) 12 Right Arm Dumbbell Box Step-ups12/9 Dumbbell Push-ups (Left hand on DB) 12 Left Arm Dumbbell Box Step-ups 12 Wallball Sit-ups 20/14 MRX 20/10lbs Box Heights = 24/20” MRX 20/18”Dumbbells = 50/35 RX+

Hang Squat Clean Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 5 Rounds For Time: (20min cap)12 Deadlifts 135/95 MRX 95/65 12 Hang Squat Cleans12 Toes to Bar36 Double Unders or 12 Box Jumps 24/20 MRX 20/18” Rest 1min after Each Round Core & Pistol Development 15 Wallball Leg Lifts15 Pistols

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5k Bike100 Push-ups (strict)1000m RUN or Row or 2.5k Bike (opp)100 Sit-ups (anchored)1000m Row or RUN or 2.5k Bike (opp)100 Air Squats (below parallel) *Complete all reps of each exercise before moving to the next.” Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend 3min on PVC Shoulder Stretches 2x30sec

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift *Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with

EMOMs for Total Reps/Cal for Each Exercise *in Fight Gone Bad Format with 2 min Rest 5 Rounds for Reps: Min 1 = ROW/Bike for CaloriesMin 2 = Double Push-up Over the Bar Burpees Min 3 = Power Cleans 135/95 MRX 95/65 Min 4 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ Min