Strength/Skill:

• 2/4/6/8/10 x Back Squat (increasing weight!)

Metcon: 18m EMOM

• 200/175m Row
• 10 x Burpee over rower
• 15 x Wallballs

Saturday Partner WOD!!

Round for Round: 12m

• 8 x Burpees
• 10/8 x Cal Echo Bike
• 6 x DB C&J (70/50)

2m Rest

Round for Round 12m

• 6 x Shuttles
• 4 x MU
• 12 x Goblet Squat

Strength/Skill:

• 10m to complete 3RM Strict Press

Metcon: 16 x EMOM

• M1: 50 x Dubs
• M2: 5 x Power Cleans
• M3: 200m Run
• M4: 10 x GHD (15 X Sit-ups)

Strength/Skill: 4×1+1

• Hang snatch
• OH Squat

Metcon: 4 Rounds

• 600m Row
• 3m Echo Bikes
• Rest 1m

Strength/Skill: 5 x 1+1+1+1

• Clean Lift Off + Clean DL to midthigh + Power Clean + Clean to Parallel

Metcon: 4 Sets (Rest 1m between)

• 10 x DL (185/135)
• 20 x Push-ups

Strength/Skill:

• Back Squat: heavy set of 4

Metcon: 16m Cap

• 1k Run
• 5 Rounds
  • 5 x Strict Pull-ups
  • 15 x Air Squats
• 1k Run

2023 Open Schedule:

HEAT TIMES: Friday: 5pm, Saturday: 8am, Monday: 5pm

The final workout of the 2023 CrossFit Open is here!

Make sure you to give it your all! As before, you are welcome to schedule individually with a coach, but please try to make it during the scheduled times above. All competitors MUST complete each workout and upload their score by 8pm on Monday.

Please try to be prepped, warmed-up, and ready to go by the start of the heat times.

Speak with Steve, Frank, or Bob if you have any questions! Register for the open at games.crossfit.com!

Metcon: 4 Rounds

• 1k Bike erg
• 25 x Sit-ups
• 10 x Shuttles
• 25 x Ball Slams