Cross Training

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

24 min ALT EMOM

• Odd Minutes:
  • 5 Snatches at 105lbs
  • 5 Over the Bar Burpees
• Even Minutes
  • 10 Cal Assault Bike
    

Sport

Basketball

Metcon

30 minutes of Cycling.

30min AMRAP

• 300m Run
• 100m Farmer Carry (53s/35s KB)

3 rounds for Time

• 30 Squat Cleans (95/65)
• 30 Pull-Ups
• 800m Run

Split up squat cleans and pull-ups as needed
Modify CrossFit® WOD, Badger

8 rounds For Time

• 8 x Toes to Bar
• 8 x Bench Press (135 / 95)
• 8 x Assault Bike
• 8 x Ring Dips

30min You go, I go

• 1 Round of DT. (110/85)
  • 12 Deadlifts
  • 9 Hang Cleans
  • 6 Push Press

300 Cals on Each

• C2 Bike
• Ski Erg
• Rower
• Air Runner

1:00 min on 30 sec Off

5-rounds for Time

• 20 cal C2 or 15 cal Assault Bike
• 16 alt 1-arm KB swings (35/25)
• 12 Toes-to-bar