CrossFit Open workouts

AMRAP 15'
- 3/6/9/12... Burpees over Dumbbell
- 3/6/9/12... Dumbbell Hang Clean to Overhead
- 30-foot Walking Lunges

=> after each round, add 3reps burpees and 3reps hang clean to overhead
=> dumbbell = 22.5/15kg | 50/35lbs
=> 30-foot = 2x 15-f00t = 2x 4,572m

FOR TIME
- 21 Pull Ups
- 42 Double Unders
- 21 Thrusters
- 18 Chest to Bar Pull Ups
- 36 Double Unders
- 18 Thrusters
- 15 Bar Muscle Ups
- 30 Double Unders
- 15 Thrusters

=> men = 43/52/61kg | 95/115/135lbs
=> women = 29/34/38kg | 65/75/85lbs
=> timecap 12'

FOR TIME
- 5 Wall Walks
- 50cal Row
- 5 Wall Walks
- 25 Deadlifts
- 5 Wall Walks
- 25 Cleans
- 5 Wall Walks
- 25 Snatches
- 5 Wall Walks
- 50cal Row

=> men = 102/61/43kg | 225/135/95lbs
=> women = 70/38/29kg | 155/85/65lbs
=> timecap 20'

FOR TIME
- 21 Dumbbell Snatches (Arm 1)
- 21 Lateral Burpees over Dumbbell
- 21 Dumbbell Snatches (Arm 2)
- 21 Lateral Burpees over Dumbbell
- 15 Dumbbell Snatches (Arm 1)
- 15 Lateral Burpees over Dumbbell
- 15 Dumbbell Snatches (Arm 2)
- 15 Lateral Burpees over Dumbbell
- 9 Dumbbell Snatches (Arm 1)
- 9 Lateral Burpees over Dumbbell
- 9 Dumbbell Snatches (Arm 2)
- 9 Lateral Burpees over Dumbbell

=> dumbbell = 22.5/15kg | 50/35lbs
=> timecap 15'

AMRAP 20'
- 300m Row
- 10 Deadlifts
- 50 Double Unders

=> barbell = 83/56kg | 185/125lbs

FOR TIME
5 rounds :
- 10 Thrusters
- 10 Chest to Bar Pull Ups
REST 1’
THEN 5 rounds :
- 7 Thrusters
- 7 Bar Muscle Ups

=> men = 43/61kg | 95/135lbs
=> women = 29/43kg | 65/95lbs
=> timecap 15’

AMRAP 14’
- 60cal Row
- 50 Toes to Bar
- 40 Wall Ball Shots
- 30 Cleans
- 20 Ring Muscle Ups

=> barbell = 61/43kg | 135/95lbs
=> medball = 9/6kg | 20/14lbs

23.2A / AMRAP 15’
- 5/10/15/20... Burpee Pull Ups
- 10 Shuttle Run

23.2B / DIRECT INTO 5’
- Establish 1RM Thruster

=> add 5reps Burpee Pull Ups after each round
=> 1 shuttle run = 50-ft. (25-ft. down / 25-ft. back)
=> 25-ft. = 7.62m / 50-ft. = 15.24m
=> thruster start from the floor

In a 6' clock AMRAP of :
- 5 Wall Walks
- 50 Double Unders
- 15 Snatches
- 5 Wall Walks
- 50 Double Unders
- 12 Snatches
If completed before 6', add 3' & go for :
- 20 Strict Handstand Push Ups
- 50 Double Unders
- 9 Snatches
If completed before 9', add 3' & go for :
- 20 Strict Handstand Push Ups
- 50 Double Unders
- 6 Snatches

=> men = 43/61/84/102kg | 95/135/185/225lbs
=> women = 29/43/57/70kg | 65/95/125/155lbs

AMRAP 15'
- 3 Wall Walks
- 12 Dumbbell Snatches
- 15 Box Jump Overs

=> box = 24/20'
=> dumbbell = 22.5/15kg | 50/35lbs

FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 :
- Deadlifts
- Bar Facing Burpees

=> barbell = 102/70kg | 225/155lbs
=> timecap 10'

FOR TIME
- 21 Pull Ups
- 42 Double Unders
- 21 Thrusters
- 18 Chest to Bar Pull Ups
- 36 Double Unders
- 18 Thrusters
- 15 Bar Muscle Ups
- 30 Double Unders
- 15 Thrusters

=> men = 43/52/61kg | 95/115/135lbs
=> women = 29/34/38kg | 65/75/85lbs
=> timecap 12'

FOR TIME
- 1 Wall Walk
- 10 Double Unders
- 3 Wall Walks
- 30 Double Unders
- 6 Wall Walks
- 60 Double Unders
- 9 Wall Walks
- 90 Double Unders
- 15 Wall Walks
- 150 Double Unders
- 21 Wall Walks
- 210 Double Unders

=> timecap  15'

FOR TIME
- 10 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 20 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 30 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 40 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 50 Dumbbell Snatches
- 15 Burpee Box Jump Overs

=> box = 24/20'
=> dumbbell = 22.5/15kg | 50/35lbs
=> timecap 20'

FOR TOTAL TIME
- 15 Front Squats
- 30 Toes to Bars
- 15 Thrusters
- Rest 1' then
- 15 Front Squats
- 30 Chest to Bar Pull Ups
- 15 Thrusters
- Rest 1' then
- 15 Front Squats
- 30 Bar Muscle Ups
- 15 Thrusters

=> barbell = 43/29kg | 95/65lbs
=> timecap 15'

FOR MAX LOAD
- 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk

=> timecap 7'

FOR TIME
10 rounds :
- 8 Ground to Overheads
- 10 Bar Facing Burpees

=> barbell = 43/29kg | 95/65lbs
=> timecap 15'

AMRAP 20'
- 4 Double Dumbbell Thrusters
- 6 Toes to Bars
- 24 Double Unders

=> dumbbells = 2x 22.5/15kg | 50/35lbs

FOR TIME
- 21 Deadlifts, 225 lb.
- 21 Handstand Push Ups
- 15 Deadlifts, 225 lb.
- 15 Handstand Push Ups
- 9 Deadlifts, 225 lb.
- 9 Handstand Push Ups
- 21 Deadlifts, 315 lb.
- 50-ft. Handstand Walk
- 15 Deadlifts, 315 lb.
- 50-ft. Handstand Walk
- 9 Deadlifts, 315 lb.
- 50-ft. Handstand Walk

=> 1st 21-15-9 = 102/70kg | 225/155lbs
=> 2nd 21-15-9 = 142/93kg | 315/205lbs

FOR TIME
- 30 Box Jumps
- 15 Clean & Jerks
- 30 Box Jumps
- 15 Clean & Jerks
- 30 Box Jumps
- 10 Clean & Jerks
- 30 Pistol Squats
- 10 Clean & Jerks
- 30 Pistol Squats
- 5 Clean & Jerks
- 30 Pistol Squats
- 5 Clean & Jerks

=> box = 24/20'
=> men = 43/61/83/102/124/143kg | 95/135/185/225/275/315lbs
=> women = 29/38/52/66/79/92kg | 65/85/115/145/175/205lbs
=> timecap 20'

FOR TIME
- 40 Ring Muscle Ups
- 80cal Row
- 120 Wall Ball Shots

=> partitioned any way
=> medball = 9/6kg | 20/14lbs
=> timecap 20'

AMRAP 20'
- 19 Wall Ball Shots
- 19cal Row

=> medball = 9/6kg | 20/14lbs

In a 8' clock AMRAP of :
- 25 Toes to Bars
- 50 Double Unders
- 15 Squat Cleans
- 25 Toes to Bars
- 50 Double Unders
- 13 Squat Cleans
If completed before 8', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 11 Squat Cleans
If completed before 12', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 9 Squat Cleans
If completed before 16', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 7 Squat Cleans
Stop at 20'

=> men = 61/83/102/124/143kg | 135/185/225/275/315lbs
=> women = 38/52/66/79/92kg | 85/115/145/175/205lbs

FOR TIME
- 200-ft. Dumbbell Overhead Walking Lunges
- 50 Dumbbell Box Step Ups
- 50 Strict Handstand Push Ups
- 200-ft. Handstand Walk

=> box = 24/20'
=> dumbbell = 22.5/15kg | 50/35lbs
=> 200-ft = 60m
=> timecap 10'

FOR TIME
3 rounds :
- 10 Snatches
- 12 Bar Facing Burpees
Then rest 3' & go for :
3 rounds :
- 10 Bar Muscle Ups
- 12 Bar Facing Burpees

=> barbell = 43/29kg | 95/65lbs
=> timecap 12'

FOR TIME
33-27-21-15-9 :
- Thrusters
- Chest to Bar Pull Ups

=> barbell = 43/29kg | 95/65lbs
=> timecap 20'

AMRAP 20'
- 8 Toes to Bar
- 10 Dumbbell Hang Clean & Jerks
- 14cal Row

=> dumbbell = 22.5/15kg | 50/35lbs

IN A 12' CLOCK
1-2-3-4-5-6-7-8-9-10 :
- Dual Dumbbell Front Squats
- Bar Facing Burpees
THEN in the remaining time :
- 1RM Clean

=> dumbbells = 2x 22.5/15kg | 50/35lbs

FOR TIME
2 rounds :
- 100 Double Unders
- 20 Overhead Squats
- 100 Double Unders
- 12 Ring Muscle Ups
- 100 Double Unders
- 20 Alt. Dumbbell Snatches
- 100 Double Unders
- 12 Bar Muscle Ups

=> barbell = 52/36kg | 115/80lbs
=> dumbbell = 22.5/15kg | 50/35lbs

FOR TIME
- 21 Deadlifts
- 21 Handstand Push Ups
- 15 Deadlifts
- 15 Handstand Push Ups
- 9 Deadlifts
- 9 Handstand Push Ups
- 21 Deadlifts
- 50ft. Handstand Walk
- 15 Deadlifts
- 50ft. Handstand Walk
- 9 Deadlifts
- 50ft. Handstand Walk

=> men = 102/143kg | 225/315lbs
=> women = 70/92kg | 155/205lbs

AMRAP 7'
- 3/6/9/12... Thrusters
- 3/6/9/12... Chest to Bar Pull Ups

=> add 3reps after each round
=> barbell = 45/30kg | 100/65lbs

FOR TIME
- 10 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 20 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 30 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 40 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 50 Dumbbell Snatches
- 15 Burpee Box Jump Overs

=> box = 24/20'
=> dumbbell = 22.5/15kg | 50/35lbs
=> timecap 20'

AMRAP 12'
2 rounds :
- 50-ft. Weighted Walking Lunges
- 16 Toes to Bars
- 8 Power Cleans
THEN 2 rounds :
- 50-ft. Weighted Walking Lunges
- 16 Bar Muscle Ups
- 8 Power Cleans
Etc..., alternating between toes to bars and bar muscle ups every 2 rounds.

=> dumbbells = 2x 22.5/15kg | 50/35lbs
=> 50-ft = 15m

Prior to 8:00, complete :
3 rounds :
- 6 Chest to Bar Pull Ups
- 6 Squat Snatches
THEN 3 rounds :
- 7 Chest to Bar Pull Ups
- 5 Squat Snatches
*Prior to 12:00, complete 3 rounds :
- 8 Chest to Bar Pull Ups
- 4 Squat Snatches
*Prior to 16:00, complete 3 rounds :
- 9 Chest to Bar Pull Ups
- 3 Squat Snatches
*Prior to 20:00, complete 3 rounds :
- 10 Chest to Bar Pull Ups
- 2 Squat Snatches
Prior to 24:00, complete 3 rounds :
- 11 Chest to Bar Pull Ups
- 1 Squat Snatch

=> *if all reps are completed, timecap extends by 4 minutes
=> men = 43/61/84/102/111/120kg | 95/135/185/225/245/265lbs
=> women = 29/43/61/70/79/84kg | 65/95/135/155/175/185lbs

AMRAP 13'
- 55 Deadlifts
- 55 Wall Ball Shots
- 55cal Row
- 55 Handstand Push Ups

=> barbell = 102/70kg | 225/155lbs
=> medball = 9/6kg | 20/14lbs

FOR TIME
10 rounds :
- 9 Thrusters
- 35 Double Unders

=> barbell = 43/29kg | 95/65lbs
=> timecap 40'

AMRAP 20'
- 25-ft. Overhead Walking Lunges
- 8 Burpees
- 25-ft. Overhead Walking Lunges
- 8 Chest to Bar Pull Ups

=> barbell = 43/29kg | 95/65lbs

In a 4' clock AMRAP of :
- 25 Toes to Bars
- 50 Double Unders
- 15 Squat Cleans
If completed before 4', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 13 Squat Cleans
If completed before 8', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 11 Squat Cleans
If completed before 12', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 9 Squat Cleans
If completed before 16', add 4' & go for :
- 25 Toes to Bars
- 50 Double Unders
- 7 Squat Cleans
Stop at 20'

=> men = 61/83/102/124/143kg | 135/185/225/275/315lbs
=> women = 38/52/66/79/92kg | 85/115/145/175/205lbs

AMRAP 7'
- 10 Power Snatches
- 3 Bar Muscle Ups

=> barbell = 34/25kg | 75/55lbs

AMRAP 13'
- 55 Deadlifts
- 55 Wall Ball Shots
- 55cal Row
- 55 Handstand Push Ups

=> barbell = 102/70kg | 225/155lbs
=> medball = 9/6kg | 20/14lbs

FOR TIME
21-18-15-12-9-6-3 :
- Thrusters
- Bar Facing Burpees

=> barbell = 43/29kg | 95/65lbs
=> no timecap

AMRAP 9'
- 15 Toes to Bars
- 10 Deadlifts
- 5 Snatches
THEN DIRECT INTO a 6' clock
- 1RM Clean & Jerk

=> barbell = 52/34kg | 115/75lbs

Every 3 minutes for as long as possible complete :
From 0:00-3:00 / 2 rounds of :
- 10 Overhead Squats
- 10 Chest to Bar Pull Ups
From 3:00-6:00 / 2 rounds of :
- 12 Overhead Squats
- 12 Chest to Bar Pull Ups
From 6:00-9:00 / 2 rounds of :
- 14 Overhead Squats
- 14 Chest to Bar Pull Ups
Etc., following same pattern until you fail to complete both rounds

=> barbell = 43/29kg | 95/65lbs

AMRAP 14'
- 7 Ring Muscle Ups
- 50 Wall Ball Shots
- 100 Double Unders

=> medball = 9/6kg | 20/14lbs

AMRAP 8'
- 3/6/9/12/15/18/21... Handstand Push Ups
- 3/3/3/6/6/6/9... Cleans

=> adding 3 reps to the hspu each round
=> adding 3 reps to the cleans every 3 rounds
=> barbell = 83/56kg | 185/125lbs

FOR TIME
27-21-15-9 :
- Cal Row
- Thrusters

=> barbell = 43/29kg | 95/65lbs
=> no timecap

AMRAP 10'
- 30 Double Unders
- 15 Power Snatches

=> barbell = 34/25kg | 75/55lbs

Every 3 minutes for as long as possible complete :
From 0:00-3:00 / 2 rounds of :
- 10 Overhead Squats
- 10 Chest to Bar Pull Ups
From 3:00-6:00 / 2 rounds of :
- 12 Overhead Squats
- 12 Chest to Bar Pull Ups
From 6:00-9:00 / 2 rounds of :
- 14 Overhead Squats
- 14 Chest to Bar Pull Ups
Etc., following same pattern until you fail to complete both rounds

=> barbell = 43/29kg | 95/65lbs

AMRAP 8'
- 10 Deadlifts
- 15 Box Jumps
- 15 Deadlifts
- 15 Box Jumps
- 20 Deadlifts
- 15 Box Jumps
- 25 Deadlifts
- 15 Box Jumps
- 30 Deadlifts
- 15 Box Jumps
- 35 Deadlifts
- 15 Box Jumps

=> box = 24/20'
=> men = 61/83/102/124/143/165kg | 135/185/225/275/315/365lbs
=> women = 43/61/70/83/93/102kg | 95/135/155/185/205/225lbs

AMRAP 14’
- 60cal Row
- 50 Toes to Bar
- 40 Wall Ball Shots
- 30 Cleans
- 20 Ring Muscle Ups

=> barbell = 61/43kg | 135/95lbs
=> medball = 9/6kg | 20/14lbs

FOR TIME
21-18-15-12-9-6-3 :
- Thrusters
- Bar Facing Burpees

=> barbell = 43/29kg | 95/65lbs
=> no timecap