Cross Training

For Time:

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

10 Rounds

• :30 sprint
• :10 recovery
• :30 max box jump overs (24″/20″)
• :10 recovery
• :30 rest
• :10 recovery

Set the clock to 30 intervals of 30 seconds of work and 10 seconds of rest

5 rounds For Time (35min cap)

• 1,600m C2 Bike – 45/36 cal Assault Bike
• 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
• 30 Push-ups

Sport

Basketball

25 min AMRAP

• 500m Row
• 50m Med-Ball Shoulder Carry (80/50)
• 25 Sit-ups

Half – Murph

• 800m Run
• 50 Pull-Ups
• 100 Push-ups
• 150 Air Squats
• 800m Run

For Time

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

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

Sport

Basketball

Metcon

30 minutes of Cycling.