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: 3x

• 4 x Tempo Ring Dips
• 12 x Plyo Push-ups
• 8 x Pendlay Row
• 20 x Hollow Rocks
  

Metcon: 24m AMRAP

• Zone 2
• E4MO4M: 8 x Burpee Box Jumps

Strength/Skill: 4×1+1

• Hang snatch
• OH Squat

Metcon: 4 Rounds

• 600m Row
• 3m Echo Bikes
• Rest 1m

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

Saturday Partner WOD!

Team of 2: 20m AMRAP

• Partner A: 400m Run
• Partner B: AMRAP
  • 8 x DL
  • 10 x T2B
  • 12 x Box Jump-overs

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!

Strength/Skill:

• 5×3 Tempo Snatch Pulls @85%

Metcon: 2 Rounds

• M1: 12/10 Cal Row
• M2: 8 x DB Front Squat
• M3: 12/10 Cal Row
• M4: 6 x DB Push Press
• M5: 12/10 Cal Row
• M6: 4 x DB Thruster
• M7: 12/10 Cal Row
• M8: 2 x DB Clusters
• Rest till 10m

Strength/Skill:

• Clean DL + Hang Clean + Front Squat + Jerk
• 5 x 1+1+1+1

Metcon: 5 Rounds (20m)

• M1: Max Bike Erg Cals
• M2: Max Box Jump-overs
• M3: Odd – T2B, Even – BMU
• M4: Rest