Metcon

6 Rounds For Time:

200m Run
15/12 Calorie Fan Bike
100' Carry*

Time Cap: 21 Minutes

*See Notes For Carry Options

Strength

On The 1:30 x 9 Total Sets:

1 x 5 Back Squats
3 x 3 Back Squats
5 x 1 Back Squat

*Start At 6-7 RPE & Build Across Every Set

Time

Metcon

For Time:

80 Double Unders
24 Overhead Squats* (115/75)

120 Heavy Double Unders
18 Overhead Squats* (135/95)

160 Heavy Double Unders
12 Overhead Squats* (155/105)

Time Cap: 12 Minutes

*Athletes Change Own Barbell Load
*2026 Wodapalooza Miami "99 Problems" Inspired

Metcon

AMRAP 18:

1 Legless Rope Climb*
9 Box Jump Overs (24"/20")
12 Alternating Dumbbell Snatches (50/35)

Rest 1:1

*See Notes For Alternatives
*2026 Wodapalooza Miami "Vice Grip" Inspired

Weight

Accessory

On The 4:00 x 4 Rounds:

:30 Dead Hang
15 GHD Hip Extensions*
10 Unbroken Dumbbell Bench Press*

*Athletes Choose Dumbbell Load
*See Notes For Alternatives

Strength

On The 3:00 x 3 Sets:

Max Unbroken Push Press

Set 1: RPE 7-8
Set 2: RPE 8-9
Set 3: RPE 9-10

*Spend 6:00 - 9:00 Building Up to 7-8 RPE
*Track Reps In Notes Section
*Each Set Should Be <10 Reps

Calories

Metcon

AMRAP 9:

Max Calorie Bike*

*On The Minute (Including 0:00):
9 Thrusters (95/65)

Metcon

For Time:

60/48 Calorie Row
50 Lateral Erg Burpees
40/32 Calorie Row
30 Lateral Erg Burpees
20/16 Calorie Row
10 Lateral Erg Burpees

Time Cap: 20 Minutes

Completion

Mobility

For Quality:

2:00 Frog Stretch
1:30 Child's Pose (:30 Each Way)
1:00 Medicine Ball Thoracic Extension
:30 Medicine Ball Wide Stance Spinal Rotations (Each Side)

Metcon

Teams of 2

On The 4:00 x 5 Rounds:
400m Team Run
20 Synchro Toes To Bar
Max Deadlifts*

Rest 2 Minutes Between Rounds

*Round 1: (225/155)
*Round 2: (245/165)
*Round 3: (275/185)
*Round 4: (295/195)
*Round 5: (315/205)

For Time:

20 Wallballs
18 Box Jump Overs
30 Wallballs
18 Box Jump Overs
40 Wallballs
18 Medicine Ball Box Step Overs
66 Wallballs
18 Medicine Ball Box Step Overs
40 Wallballs
18 Box Jump Overs
30 Wallballs
18 Box Jump Overs
20 Wallballs

Time cap: 12 Minutes

Box: (24"/20")
Wallball: (20/14)

Metcon

4 Rounds For Time:

400m Run
30/24 Calorie Bike
:20 Accumulated L-Sit*

Rest 3 Minutes Between Rounds

Time Cap: 30 Minutes

*L Sit: Seated, Parallettes, or Hanging

Mobility

:45 On / :15 Off x 6 Total Minutes:

Minutes 1 & 2: Pigeon Stretch
Minutes 3 & 4: Iron Cross
Minutes 5 & 6: Couch Stretch

Strength

On The 2:00 x 10 Total Sets:

Odd Rounds: 5 Overhead Squats*
Even Rounds: 20 Push-Ups

*Start At RPE 5-6 & Build Across

Metcon

AMRAP 12:

2,000/1,600m Row
15 Wall Walks
Max Thrusters (155/105)

Metcon

12 Rounds For Time:

9 Box Jump Overs (24"/20")
6 Chest-To Bar Pull-Ups
30' Dual Dumbbell Walking Lunge* (50's/35's)

Time Cap: 24 Minutes

*Athletes Choice On Dumbbell Placement
*15' Segments

Accessory

3 Sets For Weight:

Set 1: 21 Dumbbell Bent Over Rows*
Set 2: 15 Dumbbell Bent Over Rows*
Set 3: 9 Dumbbell Bent Over Rows*

*Number Of Reps Completed For Each Side
*Must Increase Weight Every Set

Strength

On The 1:30 x 10 Sets:

1 x 8 Strict Press (RPE 6)
2 x 6 Strict Press (RPE 7)
3 x 4 Strict Press (RPE 8)
4 x 2 Strict Press (RPE 9)

Metcon

9 Rounds For Time:

15-30-45-60-75-60-45-30-15 Double Unders
3 Clean and Jerks (185/125)

Time Cap: 15 Minutes

Metcon

AMRAP 6 x 3 Rounds:

800m Run
40 AbMat Sit-Ups
Max Kettlebell Farmer's Carry (70's/53's)*

Rest 2 Minutes Between Rounds

*Carry In 25' Segments

Metcon

Teams of 2

For Time:
90/72 Calorie
90 Wallballs (20/14)
9 Rope Climbs

70/56 Calorie
70 Wallballs (20/14)
7 Rope Climbs

50/40 Calorie
50 Wallballs (20/14)
5 Rope Climbs

30/24 Calorie
30 Wallballs (20/14)
3 Rope Climbs

Time Cap: 30 Minutes

Strength

On The 2:30 x 6 Sets:

Set 1: 2 Power Cleans (RPE 7)
Set 2: 4 Power Cleans (75% of Set 1)

Set 3: 2 Power Cleans (RPE 8)
Set 4: 4 Power Cleans (75% of Set 3)

Set 5: 2 Power Cleans (RPE 9)
Set 6: 4 Power Cleans (75% of Set 5)

Sets 1,3,5: Singles
Sets 2,4,6: Touch & Go

CrossFit Open Workout 22.2

For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Bar Facing Burpees

Time Cap: 10 Minutes

AMRAP 16:

24/20 Calorie Fan Bike
16 Box Jump Overs (24"/20")
8 Shoulder To Overhead (155/105)

Accessory

3 Giant Sets For Quality:

:60 Prisoner Wall Sit
:40 Max V-Ups
:20 Max Barbell Bent Over Rows*

Rest 1 Minute Between Sets

*Athletes Choose Barbell Load

Strength

On The 2:30 x 4 Sets:

20-16-12-8 Front Rack Reverse Lunges

*Start At RPE 5-6 RPE & Build Across

Metcon

On The 3:00:

400m Run
Max Muscle-Ups*

*Complete 36 Muscle-Ups (Ring or Bar)
*No Rest Between Rounds

Time Cap: 18 Minutes

Metcon

AMRAP 4 x 4 Rounds:

2 Rounds:
36 Double Unders
12 Toes To Bar
8 Dumbbell Thrusters (50's/35's)
---
In Remaining Time: Max Calorie Row

Rest 2 Minutes Between Rounds

Strength

On A 13:30 Running Clock:

On The 2:00 x 3 Sets: 6 Bench Press (RPE 7)
On The 1:30 x 3 Sets: 4 Bench Press (RPE 8)
On The 1:00 x 3 Sets: 2 Bench Press (RPE 9)

Metcon

For Time:

75/60 Calorie Fan Bike
75 Power Snatches (75/55)

*Partition As Desired

Time Cap: 15 Minutes

Metcon

AMRAP 2:30 X 5 Rounds:

15 Box Jumps (24”/20”)
10 Shuttle Runs*
Max Rope Climbs*

Rest 1:30 Between Rounds

*1 Shuttle Run = 25’ Down + 25’ Back
*See Notes For Exercise Alternatives

Metcon

Team of 2

6 Rounds For Time:
30/24 Calorie Fan Bike
20 Hanging Clusters (135/95)
10 Wall Complex Wall Walks*

Time Cap: 36 Minutes

*1 Wall Complex Wall Walk:
1 Wall Walk + 1 Wall Facing Handstand Push-Up