CrossFit Open
22.3
KettlebellBoxBodyweight
Target Time
For Time (12-min cap)
WOD Description
For Time (12-min cap)
21-15-9
Kettlebell Swing (32kg/24kg)
Pull-up
Box Step-over (20in)
Key Movements
Scaling Options
• Kettlebell: 32kg → 24kg → 16kg
• Pull-up: Banded Pull-up → Ring Row
• Box: 20 in → lower box
About 22.3
This workout comes from the CrossFit Open, the worldwide online competition held every year. Anyone can attempt it, and redoing a past Open workout lets you compare your score with your earlier attempts or with the standards of that year.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#2022#Open#For Time#21-15-9