AMRAP in 20 minutes 0:00-4:00: 25 Toes-to-Bars 50 Double Unders 15 Squat Cleans (135/85 lb) If completed before 4:00, then until 8:00: 25 Toes-to-Bars 50 Double Unders 13 Squat Cleans (185/115 lb) If completed before 8:00, then until 12:00: 25 Toes-to-Bars 50 Double Unders 11 Squat Cleans (225/145 lb) If completed before 12:00, then until 16:00: 25 Toes-to-Bars 50 Double Unders 9 Squat Cleans (275/175 lb) If completed before 16:00, then until 20:00: 25 Toes-to-Bars 50 Double Unders 7 Squat Cleans (315/205 lb)
AMRAP in 20 minutesBeginning on an 8-minute clock, complete as many reps as possible of:25 Toes-to-Bars50 Double-Unders15 Squat Cleans (135/85 lb)25 Toes-to-Bars50 Double-Unders13 squat cleans (185/115 lb)If completed before 8 minutes, add 4 minutes to the clock and proceed to:25 Toes-to-Bars50 Double-Unders11 Squat Cleans (225/145 lb)If completed before 12 minutes, add 4 minutes to the […]
AMRAP in 20 minutes Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans (135/85 lb) 25 Toes-to-Bars 50 Double-Unders 13 squat cleans (185/115 lb) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lb) If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lb) If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lb) Time Cap: 20 minutes
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)
Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.3 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate 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 time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)
Beginner 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
50 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 (75/115 lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)