RX

5 rounds for time with a partner:
20 front squats (75/115 lb)
30 kettlebell swings (53/70 lb)
40 partner medicine-ball sit-ups (14/20 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

INTERMEDIATE

5 rounds for time with a partner:
20 front squats (65/95 lb)
30 kettlebell swings (35/53 lb)
40 partner medicine-ball sit-ups (10/14 lb)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

BEGINNER

5 rounds for time with a partner:
20 single-KB front squats (26/35 lb)
15 kettlebell swings (26/35 lb)
20 sit-ups
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.

RX

For time:
2,000-m row

INTERMEDIATE

Same as RX’d

BEGINNER

For time:
Max distance row in 8:00

SKILL WORK

Post-workout:
3 sets:
Max unbroken strict ring-dips
1:00 plank hold

RX

AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups

INTERMEDIATE

AMRAP 20:
30 air squats
20 burpees-to-target (2 in)
10 pull-ups

BEGINNER

AMRAP 20:
21 air squats
14 burpees
7 banded strict pull-ups

“The Seven”

RX

7 rounds for time:
7 handstand push-ups
7 thrusters (95/135 lb)
7 knees-to-elbows
7 deadlifts (165/245 lb)
7 burpees
7 KB swings (53/70 lb)
7 pull-ups

INTERMEDIATE

5 rounds for time:
7 handstand push-ups
7 thrusters (65/95 lb)
7 knees-to-elbows
7 deadlifts (105/155 lb)
7 burpees
7 KB swings (35/53 lb)
7 pull-ups

BEGINNER

5 rounds for time:
7 push-ups
7 thrusters (35/45 lb)
7 hanging knee raises
7 deadlifts (55/75 lb)
7 burpees
7 KB swings (18/26 lb)
7 ring rows

RX

For time:
10 ring muscle-ups
150-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
150-ft single-arm DB overhead walking lunge (25/35 lb)
10 ring muscle-ups

INTERMEDIATE

For time:
10 jumping ring muscle-ups
100-ft single-arm DB overhead walking lunge (25/35 lb)
800/1000-m row
100-ft single-arm DB overhead walking lunge (25/35 lb)
10 jumping ring muscle-ups

BEGINNER

For time:
10 low-ring transitions
100-ft single-arm DB overhead walking lunge (10/15 lb)
600/750-m row
100-ft single-arm DB overhead walking lunge (10/15 lb)
10 low-ring transitions

SKILL WORK

Post-workout:
Accumulate:
50 GHD sit-ups
50 med-ball twists (14/20 lb)

RX

10 sets for load: 
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch

INTERMEDIATE

Same as Rx’d

BEGINNER

10 sets for load:
3 snatch deadlifts to mid-thigh
2 hang power snatches
1 power snatch

RX

AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (55/75 lb)

Rest 5 min then…

AMRAP 3:
7 pull-ups
10 thrusters (55/75 lb)

INTERMEDIATE

AMRAP 3:
4 ring dips
10 sumo deadlift high-pulls (55/75 lb)

Rest 5 min then…

AMRAP 3:
4 pull-ups
10 thrusters (55/75 lb)

BEGINNER

AMRAP 3:
7 foot-assisted ring dips
10 sumo deadlift high-pulls (35/45 lb)

Rest 5 min then…

AMRAP 3:
7 jumping pull-ups
10 thrusters (35/45 lb)

SKILL WORK

Post-workout:
EMOM 7:
1-5 bar muscle-ups

RX

For time:
21-18-15-12-9-6-3:
DB squats (35/50 lb)
DB-facing burpees
– Use two DBs.

INTERMEDIATE

For time:
21-18-15-12-9-6-3:
DB squats (20/35 lb)
DB-facing burpees

BEGINNER

For time:
21-15-9-6-3:
DB squats (10/15 lb)
DB-facing burpees

SKILL WORK

Post-workout:
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.

SKILL WORK

Pre-workout:
EMOM 5:
1-3 wall walks

RX

For time:
100 air squats
5 handstand push-ups
25-ft handstand walk
75 air squats
10 handstand push-ups
25-ft handstand walk
50 air squats
15 handstand push-ups
25-ft handstand walk
25 air squats
20 handstand push-ups
25-ft handstand walk

INTERMEDIATE

For time:
100 air squats
5 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
75 air squats
10 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
50 air squats
15 pike push-ups
20 alternating shoulder taps (stomach facing the wall)
25 air squats
20 pike push-ups
20 alternating shoulder taps (stomach facing the wall)

BEGINNER

For time:
50 air squats
5 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
35 air squats
10 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
20 air squats
15 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)
10 air squats
20 seated DB shoulder presses (10/15 lb)
20 alternating shoulder taps (in pike hold)

RX

For time:
100 burpee pull-ups
– Pull-up bar is 12 in/30 cm above reach.

INTERMEDIATE

For time:
100 burpee pull-ups
– Pull-up bar is 6 in/15 cm above reach.

BEGINNER

For time:
50 burpee pull-ups
– Pull-up bar is at wrist height with arms overhead.

SKILL WORK

Post-workout:
5 sets:
3 strict weighted pull-ups

RX

For time:
25 DB power snatches left-arm (35/50 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups

SCORE: TOTAL TIME

INTERMEDIATE

For time:
25 DB power snatches left-arm (20/35 lb)
25 DB power snatches right-arm
50 sit-ups
20 DB power snatches left-arm
20 DB power snatches right-arm
40 sit-ups
15 DB power snatches left-arm
15 DB power snatches right-arm
30 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
5 DB power snatches left-arm
5 DB power snatches right-arm
10 sit-ups

SCORE: TOTAL TIME

BEGINNER

For time:
10 DB power snatches left-arm (10/15 lb)
10 DB power snatches right-arm
25 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
20 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
15 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
10 sit-ups
10 DB power snatches left-arm
10 DB power snatches right-arm
5 sit-ups

RX

5 sets for load:
10 shoulder presses

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

RX

AMRAP 12:
1 deadlift (95/135 lb)
1 front squat (95/135 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.

INTERMEDIATE

AMRAP 12:
1 deadlift (65/95 lb)
1 front squat (65/95 lb)
1 box jump (24/30 in)
– Add 1 rep to each movement after completing a full round.

BEGINNER

AMRAP 12:
1 deadlift (55/75 lb)
1 front squat (55/75 lb)
1 box step-ups (12/20 in)
– Add 1 rep to each movement after completing a full round.

SKILL WORK

Post-workout:
1 set:
400-m barbell walk
– Barbell in the back rack position.
– Try to use workout weight.

OPEN 23.3

RX

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

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 (125/185 lb)

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 (155/225 lb)

INTERMEDIATE

(Scaled Option)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)

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 (75/115 lb)

If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)

BEGINNER

(Foundations Option)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
55 jumping jacks
12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (35/45 lb)

If completed before the 9-minute cap, add 3 minutes to the time cap and complete:
5 bear crawls
65 jumping jacks
6 snatches (35/45 lb)

RX

AMRAP 10:
20 wall-ball shots (14/20 lb)(10/11 ft)
10 strict pull-ups

INTERMEDIATE

AMRAP 10:
20 wall-ball shots (10/14 lb)(10/11 ft)
5 strict pull-ups

BEGINNER

AMRAP 10:
12 wall-ball shots (6/10 lb)(10/11 ft)
6 ring rows

SKILL WORK

Post-workout:
4 rounds:
:20 med-ball Russian twists (14/20 lb)
– Rest :10
:20 handstand hold
– Rest :10

RX

4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.

INTERMEDIATE

4 rounds for time:
400-m run
12 DB hang power cleans (25/35 lb)
50-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.

BEGINNER

4 rounds for time:
200-m run
20 DB hang power cleans (10/15 lb)
100-m DB front rack carry (10/15 lb)
– Use two DBs for all movements.

SKILL WORK

Post-workout:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders

RX

For time:

42/60 calorie row

then…

21-15-9-3:
Toes-to-bars
DB box step-ups (20/24 in) (35/50 lb)
Alternating DB snatches (35/50 lb)

then…

42/60 calorie row

– Use a single DB for step-ups and DB snatches.

INTERMEDIATE

For time:

30/42 calorie row

then…

21-15-9-3:
Knee-to-armpits
DB box step-ups (20/24 in) (20/35 lb)
Alternating DB snatches (20/35 lb)

then…

30/42 calorie row

– Use a single DB for step-ups and DB snatches.

BEGINNER

For time:

21/30 calorie row

then…

21-15-9-3:
Hanging knee raises
DB box step-ups (12/20 in) (10/15 lb)
Alternating DB snatches (10/15 lb)

then…

21/30 calorie row

– Use a single DB for step-ups and DB snatches.

RX

7 sets for load:
3 overhead squats

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets for load:
5 overhead squats

CrossFit Games Open 23.2A and 23.2B

RX

Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

INTERMEDIATE

(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

BEGINNER

(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

RX

9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d