Strength

Front Squat 6-6-6-3-3-3 (Ascending)

MetCon

CrossFit Games Open 23.1

14 Minute AMRAP of:

60 Calorie Row

50 T2B

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Cleans (95/135#)

20 RMU

Strength

Bent Over Row 3×8 (Supinated Grip/Ascending)

*After Each Set Perform 5 Negative False Grip Ring Pullups/Rows*

MetCon

30 Minute AMRAP of:

10 DB Chest Press (50/70#)

8 Pullups

6 Burpee Over Bench (Step OR Jump)

4 Rope Climbs

2 Triple Unders/6 Double Unders/24 Single Skips

---

 Lift

i) Clean Pull 4×3 (Ascending)

ii) EMOTM 10 Minutes of:

Odd: Clean Pull (2) + Power Clean

Even: Clean Pull (2) + Squat Clean

iii) Split Jerk 5-3-2-1-1-1 (Ascending)

Strength

Seated DB Press 3×12 (Ascending)

MetCon

7 Minute AMRAP of:

8 KB Goblet Squats (1.5/2 Pood)

4 Strict HSPU

MetCon

For Time:

90 Calories Ski Erg

30 S2OH (95/135#)

90 Calories Row

30 Snatches (105/155#)

90 Calorie Assault Bike

30 Cleans (125/185#)

*Partition As Needed*

[50 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

Min 1-5

4 Back Squats

Min 6-10

3 Back Squats

Min 11-15

2 Back Squats

Min 16-20

1 Back Squat

*Ascend Weight Every Wave*

MetCon

For Time:

2 Rounds of:

10 OH Squats (65/95#)

10 T2B

2 Rounds of:

10 OH Squats (75/115#)

10 T2B

2 Rounds of:

10 OH Squats (95/135#)

10 T2B

[9 Minute Time Cap]