Wall Balls

20 min AMRAP

  • 250m (around the small loop to the pull-up station)
  • 3 dips
  • 5 pull-ups
  • 50m to pad
  • 10 wall balls (20m)
  • 2 tire flips (biggest tire you can flip)

30 min AMRAP

  • 3 Dips
  • 4 Med-Ball Over Short Pull-Up Bar (30/20)
  • 5 Pull-Ups
  • 100m Run (corner of Pickleball Courts
  • 15 Push-ups
  • 100m Run Back to Pull-up Bars

7 Rounds for Time

  • 4 x 25m Farmers Carriers (53s/35s)
  • 23 Wall Balls (20/14)

cash out: 1776 meter Row

10-minute AMRAP

  • 7 KB Swings. (53/24)
  • 7 Push-ups
  • 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

  • 7 wall balls. (20/14)
  • 7 burpees
  • 7 KB Deadlifts (53s/24)

12min AMRAP

  • 200m Run
  • 10 toes-to-bar
  • 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

  • 200m Run
  • 10 Wall Balls (30lb/20lb)

20-minutes AMRAP

  • Buy in: Karen – 150 wall balls (20/14)
  • AMRAP
    • 10 25ft Shuttle Runs
    • 5 Pull-ups (Strictish)

For Time

  • 1200m Run
  • 45 Wall Balls (20/14)
  • 600m Run
  • 30 Wall Balls
  • 300m Run
  • 15 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)