Skill
Unbroken Double Under Ladder

With a clock set for six minutes climb as high as you can up the double under ladder of your choice. Use one of the following rep schemes and complete as many unbroken sets as possible. If you mess up before completing your set you’ll have to rest and complete that set again before you move up to the next number. You can use this skill work as a little bit of a warm up for today’s workout or as a test to figure out what set sizes you want to do between the pull-ups and thrusters. Your score will be the largest unbroken set you complete. Good luck!

1-2-3-4-5…
2-4-6-8-10…
5-10-15-20…
10-20-30-40…

Workout of the Day
Choice #1
for time
21 pull-ups
42 double unders
21 thrusters 95/65 lb.
18 pull-ups
36 double unders
18 thrusters 95/65 lb.
15 pull-ups
30 double unders
15 thrusters 95/65 lb.
OR
Choice #2
OPEN workout 22.3
for time
21 pull-ups
42 double unders
21 thrusters 95/65 lb.
18 chest to bar pull-ups
36 double unders
18 thrusters 115/75 lb.
15 bar muscle ups
30 double unders
15 thrusters 135/85 lb.

*12 minute time cap

We’ve got two very similar workouts to choose from today for the last CrossFit Open. The first option is more simple and will have you working with just one weight on the bar for the thrusters and chin over the bar pull-ups in every round. The second option will follow the same rep scheme but the weight on the bar will go up in each round of thrusters and the pull-up reps will ascend in difficulty as well from chin over bar pull-ups to bar muscle ups. The double unders rep sizes aren’t too large today but if you need to scale these you can drop the number to something that feels more manageable or do singles with some double under attempts sprinkled in. Regardless of what option you choose we will all be on a twelve minute time cap for this workout! Even if you aren’t able to finish, get as far as you can in twelve minutes! You’ll either have a time or add any unfinished reps to your 12:00 to enter your score for today.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters. If you don’t have a place for pull-ups you can switch the pull-up reps out for push-ups. Alternating hang power cleans could also work as a sub for pull-ups if you’re not in the mood for push-ups today. Get as far as you can in twelve minutes or see if you can finish it all! You’ll either have a time or add any unfinished reps to your 12:00 to enter your score for today.