For time:

• 21 push press @ 50/35kg
• 21 front squat
• run 200m
• 15 push press
• 15 front squat
• run 200m
• 9 push press
• 9 front squat
• run 200m

Two rounds for time

• 12 deadlift 120/85kg
• 21 wall ball
• 400m run

23.3:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)

5 wall walks
50 double-unders
12 snatches (weight 2)

*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 (weight 3)

*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 (weight 4)

---

https://games-assets.crossfit.com/s3fs-public/2023-03/CFG23%2023.3%20Scorecard_Rx-Scaled_298h4f92.pdf

Ring Skills:

-Skin the cat
-Inverted hang
-Back- and front lever (legs on the box)
-Kip
-MU

2 Split Jerks @ 80% of C&J 1 RTM

otm 15:
power clean + jerk

For quality and minimum rest, 30-20-10:

• Good morning
• Weighted sit-up

150 m farmers walk with heavy kettlebells or dumbbells after every round

5 rounds
7 deadlift 100/70kg
7 knees to elbows
7 burpee

12min tc

Up to max 70% of 1RM snatch in 20min

Snatch pull + squat snatch + hang squat snatch + OHS

Shoulder press
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps

*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.