Crossfit Open Workout 23.1
23.1
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
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
Equipment:
To complete the workout, you’ll need the following equipment:
C2 rower.
Pull-up bar.
Medicine ball and target.
Barbell, plates, and collars.
Rings.
- Chalk (optional)
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NOTES
This test begins with the athlete seated on the rower with hands off of the handle. After “3, 2, 1 … go,” row 60 calories (counting up).
When the rower reads 60 calories, move to the pull-up bar and complete 50 toes-to-bars.
Once the toes-to-bars are complete, move to the wall-ball station for 40 wall-ball shots, then to the barbell for 30 cleans.
Finally, move to the rings for 20 muscle-ups.
If the athlete completes the round with time remaining, start a new round on the rower, and continue in the same fashion until 14 minutes have elapsed.
The athlete’s score will be the total number of repetitions completed at the time cap.
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine balls are 4 kg (10 lb), 6 kg (14 lb) and 9 kg (20 lb). The minimum acceptable weights in kilograms for the cleans are 20 kg (45 lb), 29 kg (65 lb), 43 kg (95 lb), 52 kg (115 lb), and 61 kg (135 lb).
