Jump Rope

10 min Set-up/warm-up


Deadlift

  • 2 x 5
  • 1 x 5
  • 1 x 3
  • 1 x 3
  • 1 x 2
  • 1 x 3

5 x 12

  • Seated Rows
  • Reverse Hypers

5 x 12

  • Lat Pull Downs

10 min Set-up/warm-up


10 Rounds of E1.5MOM

  • 1 x Snatch (140/95)
  • 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

  • 1 x 25m Med-Ball Bear Hug Carries (80/50)
  • 8 x Med-Ball Shoulder-to-Overhead
  • 20 x Single Unders Jump Rope or Plate Jumps

For Time:

  • 1500m Row
  • 150 Jump Ropes
  • 1600 meter Run

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

10min AMRAP

  • 20 Single Under Jump Ropes + 20 per round
  • 5 Deadlifts (185/125)
  • 3 Cleans
  • 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

  • 250m Run (3 laps around the basketball court or 5 down and backs)
  • 5 toes to bar
  • 10 push-ups
  • 15 Air squats

5 rds for time

  • 20 Cal Row
  • 3 Power Cleans and Jerks (165/115)
  • 50 Jump Ropes (Dubs if you got’em)

Optional 10min AMRAP Core

  • 50 Sit-ups
  • 40 Twists
  • 30 Flodder Kicks
  • 20 Wipers
  • 10 Supermans
Tags:

Optional Strength: Squats

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders, jump rope, or plate jumps
1 minute of rest

Off CrossFit® main site.