Wall Balls

CrossFit® Open 23.1

14 min AMRAP

• 60 Cal Row
• 50 Toes-to-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Muscle-ups

Alternate Version

1 rd For Time

• 60 Cal Row
• 50 Toes-To-Bar
• 40 Wall Balls (20/14)
• 30 Cleans (135/95)
• 20 Pull-Ups

For Time (20min cap)

• 5 rounds of
  • 5 deadlifts (315/185)
  • 15 Wall balls (20/14)
• then break up as needed
  • 100 push-ups
  • 100 sit-ups

5 rounds for time

• 5 pull-ups
• 8 KB Presses (53/35)
• 13 Box Step Overs
• 21 Wall Balls (20/14)

Optional: Bench Press

• Strength Warm Up
• 3 x 5 workset

10 Min EMOM Complex

• 2 Hang Clean
• 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

• Assault Bike
• Wall Ball (30/20)
• Ball Squat Cleans

15-min establish max

• Clean
• Hang Clean
• Jerk

Then For Time

21 – 15 – 9

• Row
• Pull-ups

then 21 – 15 – 9

• C2 Bike
• Wall Balls (30/20)

then 21 – 15 – 9

• Ski Erg
• Snatches (95/65)

20-minute AMRAP

• 19 Cal Row
• 19 Wall Balls (20/14)

12 min warm-up

• Deadlifts
• Air Squats
• Shoulders
• Rowing

AMRAP (18 min cap)

• 25 Wall Balls. (20/14
• 25 Deadlifts (135/95)
• 25 Push-ups
• 25 Cal Row/Ski

For Time

• 90 Wall Balls (20/14)
• 60 DB Push Press (50/35)
• 30 DB Front Rack Squats

Metcon

Partner Up

First 10 min (AMRAP) –  1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Ski Erg)
10 Wallballs @ 20/14lb

Rest 2min

Second 10 min (AMRAP) – You go I go
3 – Strict Pull-Ups
3– Toes-to-Bar
6 – Push-Ups
2 Ball Over Shoulders (increase 2 reps per round. 80/50lb  split between the two of you)

Rest 2 min

Last 10 min (AMRAP) – 1 partner on cardio and 1 partner on wallball
10 cal (Rower, Assault Bike, Runner) – Use a different instrument from the first round.
10 Wallballs @ 20/14lb

Metcon

For Time:

21, 15, 9

• Deadlifts (225/155)
• Wall balls. (20/14)

3 Minutes of Rest:

9, 15, 21

• Row Cals
• Med Ball Over Shoulder (80/50)