October 2022

CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps 24/20” MRX 20” jumps or step ups
12 Push Press 115/75# MRX 95/55#
9 T2B
Compare to August 23, 2021.

Complete as many rounds as possible in 12 minutes of:

7 Ring muscle-ups
Bike 21 calories

Scaling:
If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
4 muscle-ups
Bike 21 calories

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories

Rest day

“A Girl Meets a Hero” by DB
” Annie Meets Jerry”
For Time:
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit-ups ab-mat anchored
Then
Run 1 mile
Row 2K
Run 1 mile
OR
For Time:
Run 1 mile
Row 2K
Run 1 mile
Then
50-40-30-20 and 10 rep rounds of:
Double Unders
Sit-ups ab-mat anchored
Compare to January 21, 2022.