January 31st, 2023
“2-3 Zone”
AMRAP 2-2-2-3:
15/12 Calorie Row 9
Burpee Box Jump Overs
Max Toes to Bar
Rest 1 Minute Between Rounds
FX: Knee or Leg Raises; 20/18
RX: 24/20
“2-3 Zone”
AMRAP 2-2-2-3:
15/12 Calorie Row 9
Burpee Box Jump Overs
Max Toes to Bar
Rest 1 Minute Between Rounds
FX: Knee or Leg Raises; 20/18
RX: 24/20
1 Power Snatch
1 Hang Squat Snatch
Build to Heavy Complex
“Karabel“
10 Rounds For Time:
3 Power Snatches
15 Wall Balls
Time Cap: 18 Minutes
FX: 95/65; 14/10
RX: 115/85; 20/14
RX+: 135/95; 20/14
“Open Workout 21.1”
For Time:
1-3-6-9-15-21 Wall Walk
10-30-60-90-150-210 Double Unders
Time Cap: 15 Minutes
FX: 2:1 SU, Inch Worms
RX: As written
TEAMS OF 3
For Time:
Buy-In: 1,000 Meter Team Run
Directly Into..
21 Rope Climbs
150 Bar-Facing Burpees
99 Toes to Bar
48 Deadlifts
Time Cap: 30 Minutes
FX: 185/135; Knee Raises; 2:1 RC
RX: 225/155
RX+: 315/205
“Handsome Devil”
5 Rounds For Time:
10-8-6-4-2 Devil’s Press
30 Sit-ups
50′ Dumbbell Front Rack Lunge
Time Cap: 20 Minutes
FX: 35/25
RX: 50/35
RX+: 50/35; GHDs
For Time:
40 Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man
Time Cap: 20 Minutes
FX:95/65; Burpee Pull-Up; 35s/25s DB Push Press
RX: 115/85; Pull Ups
RX+: 135/95; BMU*
1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch
Build to a heavy single
21-15-9
Power Snatches
Pull-ups
Time Cap: 10 Minutes
Fx: 65/45
Rx: 95/65
Rx+: Squat Snatch 115/85, C2B
AMRAP7
1500M Row
Max Bench Press
Directly Into…
AMRAP5
1000M Row
Max Bench Press
AMRAP3
Directly Into…
500M Row
Max Bench Press
Fx: 50/35 on MedBall/DBall
Rx:135/95
Rx+: 155/105
(Teams of 3)
AMRAP30
8 Dual DB Hang Snatch
3 Shuttle Runs (150 Feet Total)
8 Burpee Box Jumps
3 Shuttle Runs (150 Feet Total)
Fx: 25/15, 20″/18″
Rx: 35/25, 24″/20″
Rx+: 50/35, 24″/20″
1 Shuttle Run= 25 Feet Down & Back
“Open Workout 20.5”
For Time (Partition as Needed):
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls
Fx: Pull-up, 14/10
Rx: 20/14, BMU
Rx+: 20/14