FUNday OPEN WOD 23.1

OPEN WOD  23.1

AMRAP in 14min of:

 60cal ROW
 50 Toes-2-Bar
 40 Wallballs 
 30 Cleans
 20 Muscle-UPs

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Masters 55+

♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups 

♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

CrossFit Open Workout 23.1 Movement Standards

Thursday

27-21-15-9 Reps for TIME of:

 KB Swings

 Goblet Squats 

 1-arm KB Push Press

RX= 53/35 KB

Wednesday

EMOM for 20min alternate b/n;

 5 Bench Press (75% 1RM)

 20 V-UPs

 5 Back Squats (80% 1RM)

 10 GHD Situps 

Tuesday

5 Rounds for TIME of: 

 12 Pull-UPs

 200m Sprint

 12 DB Snatches (50/35)

 200m RUN

Monday

Complete for TIME:

 500m ROW

 55 Deadlifts (155/115)

 30cal BIKE

 55 Wallballs  

 500m SKI