Cross Training

Half – Murph

• 800m Run
• 50 Pull-Ups
• 100 Push-ups
• 150 Air Squats
• 800m Run

For Time

• 1200m Run
• 45 Wall Balls (20/14)
• 600m Run
• 30 Wall Balls
• 300m Run
• 15 Wall Balls

Crossfit Open workout Scaled 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

Sport

Basketball

Metcon

30 minutes of Cycling.

CrossFit’s® Cindy – 20 min AMRAP

• 5 pulls-ups
• 10 push-ups
• 15 air squats

3rds For Time (Partner)

• 400m Run
• 500m Row
• 3:00 minutes of rest between rounds

A round is complete when each partner completes both events.

CrossFit® Open workout 23.2

23.2A AMRAP in 15 minutes

• 5 burpee pull-ups
• 10 Shuttle Runs ( 1 rep = 25ft out/ 25ft back)

*Add 5 burpee pull-ups after each round

23.2B 5 minutes

• Establish 1-rep-max thruster (from the floor)

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

McGhee – 30-minute AMRAP

• 5 deadlifts (275/185)
• 13 Push-ups
• 9 box jumps (24/20)