WORKOUT OF THE DAY

For Time 30/24 Calorie Air Bike20 Bar Muscle Ups30/24 Calorie Air Bike

3 RFT400m Run20 Burpee Box Get Overs (30″/24″)40 Single Dumbbell Squats (50/35)

10 min AMRAP 10 Hang Power Snatch (75/55)10 Burpee over Bar10 V-Ups10 Wall Ball (20/14)

3 sets:3-2-1Rope Climbs (or 9-6-3 Strict Pull Ups)8 Handstand Push Ups50 Double Unders-rest 2:00 between sets-

For Time 250/200m Row/Run150ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run125ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run100ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run75ft Single Dumbbell Walking

Teams of 23 sets (each/1:1)50/40 Calorie Air Bike *score the final time, put the individual set times in the notes.

“Half Murph” For Time800m Run50 Pull Ups100 Push Ups150 Air Squats800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The

15 min AMRAP 100m Run *Devil’s Press Reps (35s/25s) *Athlete will run out and pick up an egg at the running turn-around. When they get

3 Rounds12 Box Step ups (24″/20″)12 Pull Ups-into-3 Rounds8 Box Jumps (24″/20″)8 Chest to Bar Pull Ups-into-3 Rounds4 Box Jumps (30″/24″)4 Bar Muscle Ups

For Time 15/12 Calorie Air Bike30 GHDs (Or V-Ups)30/24 Calorie Air Bike30 GHDs (Or V-Ups)45/36 Calorie Air Bike30 GHDs (Or V-Ups)60/48 Calorie Air Bike

5 RFT 10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Wall Balls (20/14)

7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Strict Handstand Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps

2:00 AMRAP10 Front Squats (135/95)10 Box Jump Overs (30″/24″)Max Reps Chest to Bar-Rest 2:00 between sets- *Complete sets until you accumulate 75 Chest to Bar.

For Time 100-75-50Double Unders 50′ Dumbbell Walking Lunge (50s/35s)15-10-5Push Up + Renegade Row (50s/35s)

Every 5:00 (5 sets)20/16 Calorie Row15/12 Calorie Air Bike200m Run

For Time 50 Deadlifts (225/155)50 Bar Facing Burpees-Partition as desired-

For Time 10 Thrusters (95/65)20 GHDs (Or V-Ups)10 Thrusters (95/65)20 Toes to Bar10 Thrusters (95/65)20 Toes to Bar10 Thrusters (95/65)20 GHDs (Or V-Ups)10 Thrusters (95/65)

For Time 21-18-15-12-9-6Deadlifts (185/125)GHDs (or V-ups or Stick Sit-ups)

15 min AMRAP 19/16 Calorie Row19 Dumbbell Bench Press (50s/35s)

For Time 5x50ft Shuttle Runs10 Box Jump Overs (30″/24″)20 Kettlebell Swings (53/35)6x50ft Shuttle Runs12 Box Jump Overs (30″/24″)24 Kettlebell Swings (53/35)7x50ft Shuttle Runs14 Box Jump

2 min AMRAP (5 sets)12/10 Calorie Air Bike10 Front Squats (115/85)Max Bar Facing Burpees-rest 2 min between sets- *score is # of burpees

10 RFT 35 Double Unders7 Toes to Bar2 Wall Walks

For Time 10 Squat Snatch (155/105)10x50ft Shuttle Runs30 GHDs10 Squat Snatch (155/105)30 GHDs10x50ft Shuttle Runs10 Squat Snatch (155/105)

5 Rounds1:00 Max Double Unders1:00 Max Push Ups1:00 Rest

For Max Total Distance Tabata Row (or Ski): 20 rounds20-seconds Max Distance Row (or Ski)10-second Rest

For Time 21-18-15-12-9-6Calorie Air BikeDumbbell Deadlifts (50s/35s)Dumbbell Hang Power Cleans (50s/35s)Dumbbell Shoulder to Overhead (50s/35s)(Women’s Calories: 16-14-12-10-8-6)

Every 4:00 (4 sets)12 Toes to Bar16 Burpee Box Jump Overs (24″/20″)12 Toes to Bar

4 Sets (Every 5:00)5 Bar Muscle Ups (Or 10 Chest to Bar)10 Overhead Squats (95/65)5x50ft Shuttle Runs10 Overhead Squats (95/65)5 Bar Muscle Ups (Or 10

For Time 2000/1750m Row-into-200 Single Unders50 Strict Abmat Sit Ups150 Double Unders50 V-Ups100 Crossover Singles50 Abmat Sit Ups

For Time:50/40 Calorie Air Bike+Total Bike seconds in Burpees to Bar(For example, if the bike takes 60 seconds, then you have 60 burpees to bar)

10 min AMRAP 10 Dumbbell Bench Press (50s/35s)5 Strict Pull Ups

Every 12:00 (2 sets)3 rounds24 Wall Balls (20/14)12 Toes to Bar6 Clean and Jerks (135/95)

CrossFit Games Open 25.3 For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Time Cap: 20 Minutes*

2 sets (Begin set 2 at 12:00)21-15-9Calorie Row Burpees (or Calorie Ski)Calorie Air Bike*Female Calories: 16-12-8. Does not apply to the burpees. Score time each

12 min AMRAP 4-8-12-16-20. . .Single Dumbbell Box Step Ups (50/35) (24″/20″)10 GHDs (Or Stick Sit Ups)

2 Rounds15 Power Snatch (95/65)15 Bar Facing Burpees-@6:00–2 Rounds12 Overhead Squats (95/65)12 Burpee Box Jump Overs (24″/20″)-@12:00–2 Rounds10 Squat Snatch (95/65)10 Burpee Box Get Overs

50-40-30-20-10Double Unders25-20-15-10-5Single Arm Dumbbell Push Press (50/35)5-4-3-2-1Rope Climbs (Or 15-12-9-6-3 Strict Pull Ups)

Open 25.2 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30

3 RFT 20 Front Rack Reverse Lunges (95/65) 15 Strict Pull-ups

For Time 30/24 Calorie Air Bike-into-3 Rounds10 Power Cleans (95/65)3 Wall Walks-into-30/24 Calorie Air Bike-into-3 Rounds10 Thrusters (95/65)10 Bar Facing Burpees-into-30/24 Calorie Air Bike

For Time 50 V-Ups25 Box Jump Overs (20″)50 Toes to Bar25 Box Jump Overs (20″)50 Abmat Sit Ups

5 sets:20/16 Calorie Row50 Double Unders15 Dumbbell Bench (35s/25s)-rest 1:00 between sets-

Open 25.1 As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell*3 dumbbell clean-to-overheads*30-foot walking lunge (2 x

Teams of 2Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8 Calorie Row-1:1 on sets –

Every 1:00 (25:00)Min 1: 15 Wall Balls (20/14)Min 2: 12/10 Calorie Air BikeMin 3: 50 Double UndersMin 4: 15 Kettlebell Swings (53/35)Min 5: Rest

Every 5:00 (3 sets)10 Toes to Bar or 10 V-ups10 Burpee Broad Jump (4’/3’)10 Toes to Bar or 10 V-ups10 Burpee Broad Jump (4’/3’)10 Toes

For Time 21-15-9Deadlift (275/185)Strict Handstand Push Ups

Crossfit Games Open 21.3 For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1

Teams of 215 min AMRAPPartner 1: Odd Rounds (1-3-5-7…)Partner 2: Even Rounds (2-4-6-8…)Power Snatch (135/95)50ft Shuttle Run

Every 3:00 (5 sets)12/10 Calorie Air Bike8 Back Squats (185/125)50ft Walking Lunge* Bar can be taken from the rack.

3 RFT30/24 Calorie Row25 Box Jump Overs (20’’)20 Handstand Push Ups

For Time 15-10-5Dumbbell Burpee Deadlift (50s/35s)30-20-10Toes to Bar

CrossFit Games Open 13.2 10 Min AMRAP5 Shoulder to Overhead 115# / 75#10 Deadlifts 115# / 75#15 Box Jumps 24″ / 20″

5 min AMRAP5-10-15. . .Dumbbell Bench Press (50s/35s)V-Ups -rest 1:00- 5 min AMRAP5-10-15. . .Ring Rows (Or Bodyweight Bar Rows)V-Ups -rest 1:00- 5 min AMRAP5-10-15.

Every 2:00 (7 sets)12/10 Calorie Air Bike3 Power Snatch (singles, build in weight)

For Time 15-12-9Hang Squat Clean (115/85)Burpee Box Get Over (30/24)Chest to Bar Pullups

For Time 100/80 Calorie Row-into-5 Rounds50 Double Unders10 Handstand Push Ups-into-100/80 Calorie Row

Open 21.1 For Time 1 Wall Walk10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21

For Time 60/48 Calorie Air Bike90 Strict Sit Ups60/48 Calorie Air Bike

3 RFT 21 Dumbbell Deadlifts (50s/35s)15 Dumbbell Hang Power Cleans (50s/35s)9 Dumbbell Shoulder to Overhead (50s/35s)

3 Sets 3 min AMRAP 30/24 Calorie RowMax 50ft Shuttle Runs-rest 3 min between sets-* Each shuttle run rep is 25 feet down + 25

11 min AMRAP 9 Chest to Bar Pull Ups7 Burpees over Bar5 Squat Snatch (115/85)

For Time 21-15-9Deadlifts (185/125)Handstand Push-Ups-into-15-10-5Deadlifts (275/185)50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts

4 sets:1:00 Max Burpees1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest

7 RFT 10/8 Calorie Air Bike10 Dumbbell Front Squats (50s/35s)

Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00 (10:00)6 Power Snatch (115/80) *score time each set completed

For Time 30 GHDs (or V-Ups)10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box Jumps (30″/24″)30 Toes to Bar10 Box Jumps (30″/24″)30 Wall Balls (20/14)10 Box

12 min AMRAP 150 Wall Balls (20/14)90 Double Unders30 Muscle Ups

For Time 13-11-9-7-5Push Up + Renegade Row (50s/35s)-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

For Time 45 Toes to Bar45 Power Snatches (95/65)45 Toes to Bar

5 Sets:100m Run (or 5x50ft Shuttle Run)10 Burpee Box Jump Over (24″/20″)15/12 Calorie Row (Or Ski)-rest 1:1 between sets-

5 Rounds20/15 Calorie Air Bike20 Kettlebell Swings (53/35)

Crossfit Games Open 19.3 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk

3 Rounds40/32 Calorie Row25 Strict Sit Ups

Every 1:00 (10:00)5 Bar Facing Burpees5 Clean and Jerks (115/80)

3:00 Max Calorie Air Bike-3:00 rest-3:00 Max Shuttle Runs-3:00 rest-3:00 Max Calorie Air Bike *Each shuttle run rep is 25 feet down + 25 feet

5 Sets:48 Double Unders12 Overhead Squats (95/65)4 Bar Muscle Ups (Or 8 Chest to Bar)-rest 1:1 b/t sets-

11.1/14.110 min AMRAP30 Double Unders15 Power Snatch (75/55) *Repeat from Jan 8th, 2024

For Time 100m Run10 Strict Handstand Push Ups200m Run20 Handstand Push Ups300m Run30 Push Ups300m Run20 Handstand Push Ups200m Run10 Strict Handstand Push Ups100m Run

Teams of 25 sets: (each/1:1)20/16 Calorie Air Bike20 Front Rack Reverse Lunges (75/55) *score final time

10 Sets of :45 on/:15 off:10 Dumbbell Power Cleans (2x35s/25s)Max Burpee over Dumbbells in remaining time *score the # of burpees each set

5 sets (1 set every 5:00)25/20 Calorie Row20 Wall Balls (20/14)15 Toes to Bar

3 sets: (each for time)12 Bar Facing Burpees12 Thrusters (95/65)24 Pull Ups12 Thrusters (95/65)12 Bar Facing Burpees-rest 3:00 between sets-

18 min AMRAP 9 Deadlifts (115/80)12 Box Jumps (24″/20″)15 GHDs (Or V-Ups)

Teams of 3: 49 min AMRAP (2024 into 2025) P1: 200m Run P2: 20 Cal Bike/Row/Ski P3: 24 Box Step-ups *scoring: when each partner completes

3 Rounds100ft Single Dumbbell Walking Lunge (1×35/25)30 Dumbbell Bench Press (2x35s/25s)-rest 5:00-3 Rounds50ft Double Dumbbell Front Rack Walking Lunge (2×50/35)15 Dumbbell Bench Press (2x50s/35s)

8 sets: (each for time)250/200m Row5 Squat Snatch (135/95)-rest 1:1 between sets-

5 Sets6 Deadlifts (225/155)8 Bar Facing Burpees10/9 Calorie Air Bike-rest 1:1 between sets-

7 RFT 7 Front Squats (135/95)14 Toes to Bar

For Time 400-300-200-100-50mRun25-20-15-10-5Handstand Push Ups (or regular push-ups)Jumping Air Squats

21 min AMRAP 18/14 Calorie Air Bike9x50ft Shuttle Run3 Power Cleans (185/125)* Each shuttle run rep is 25 feet down + 25 feet back.

5 sets100 Double Unders25 Push Ups– Rest 1:00 between sets –

For Time:2000/1750m Row*Every 2:00 (including 0:00) perform 12 Toes to Bar

Teams of 25 Rounds (each)P1: 15 Dumbbell Bench Press (50s/35s)P2: 15/12 Calorie Air Bike*Both partners work at the same time and switch when both are

15 min AMRAP10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

5 sets (Every 5:00)200m Run20 Hang Power Cleans (115/80)200m Run

10 Rounds10 GHDs (Or V-Ups)3 Wall Walks

For Time:100ft Single Dumbbell Walking Lunge (50/35)5 Wall Walks (OR 50ft Handstand Walk)25 Toes to Bar100ft Single Dumbbell Walking Lunge (50/35)10 Wall Walks (OR 100ft

Teams of 25 sets (each/1:1)30/24 Calorie Air Bike