Score sheets due by COB today
WARM UP
1/2 Tabata of:
KBS-Air Squat-Singles or Double Unders
Dynamic Stretch
5 Sprints
STRENGTH
Front Squat
(10)2 On Slant Board
(6)2
(4)3
(3)3
WOD
CrossFit Open 23.3
Click here for full scaling, age group and foundations options https://games.crossfit.com/workouts/open/2023/3
If you do not complete the 1st AMRAP within 6 minutes complete it and continue with the WOD for the full 12 minutes.
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 wall walks
• 50 double-unders
• 15 snatches (weight 1)
• 5 wall walks
• 50 double-unders
• 12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
ICING
Nordic 20 Reps
Deadhang