CrossFit Games Open 23.3
2 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
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12:00 movement prep – build to a snatch at or slightly above the bar you hope to get to in 23.3
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For time w/a 6:00 cap:
5 wall walks
50 double-unders
15 snatches, 95/65
5 wall walks
50 double-unders
12 snatches, 135/95
if you complete the entirety before 6:00, add 3:00 to make it a 9:00 cap to complete:
20 strict handstand push-ups
50 double-unders
9 snatches, 185/125
if you complete the entirety before 9:00, add 3:00 to make it a 12:00 cap to complete:
20 strict handstand push-ups
50 double-unders
6 snatches, 225/155
*this will be a 6:00 workout for nearly everyone registered
OR if not registered…
AMRAP in 9:00:
1-2-3… wall walks
10-20-30… double-unders
20 alternating DB snatches, 50/35
*so 1/10/20, 2/20/20, 3/30/20, and so on…
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5:00-10:00 coach-led mobility