Strength
Every 1:30, 5 Rounds
1) 3 Seated Box Jumps (FX: Box Jumps) (↑)
2) 2 High Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
For Time:
30 Box Jumps (24/20)
15 Power Cleans (155/105) (FX: 95/65) (RX+: 185/125)
20 Box Jump Overs (24/20)
10 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
10 Burpee Box Jump Overs (24/20)
5 Power Cleans (205/145) (FX: 155/105) (RX+: 245/165)
*12:00 Cap

Strength
Every 1:30, 3 Rounds
1) 8-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)
2) 8-10 Strict Ring Dips (FX: Banded) (RX+: Weighted)

Conditioning
EMOM 16
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)

2-3)
AMRAP
10 Hand Release Push-Ups (FX: Push-Ups) + 10 Wall Balls (20/14)

4) Rest

AMRAP 25 w/ Partner – Split Reps Any Way
400m Run (RX+: 600m)
50 Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)
25 Synchro Sit-Ups (FX: Sit-Ups)
400m Run (RX+: 600m)
50 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
25 Synchro Sit-Ups (FX: Sit-Ups)

Join us tonight for the final FRIDAY NIGHT LIGHTS, starting at 4:30 PM!
Our final theme is Punk Rock! Our COACHES will go head-to-head in the final heat of the night!
Feel free to bring food and drinks to share!

CrossFit Open 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks (SC: Scaled Wall Walks)
50 Double Unders (SC: Single Unders)
15 Snatches (weight 1)
5 Wall Walks (SC: Scaled Wall Walks)
50 Double Unders (SC: Single 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 (SC: Hand Release Push-Ups)
50 Double Unders (SC: Single 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 (SC: Hand Release Push-Ups)
50 Double Unders (SC: Single Unders)
6 Snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb (SC: 45lb, 65lb, 75lb, 85lb)
♂ 95 lb, 135 lb, 185 lb, 225 lb (SC: 65lb, 95lb, 115lb, 135lb)

Strength
EMOM 9
1) 15/15 Banded Wrist Flexion w/ Rig
2) :30-:45 Squat Hold w/ Rig
3) :30-:45 Plank (FX: High Plank) (RX+: Long Lever)

Conditioning
4 Rounds of :15 on/:30 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Row
4) Rest
5) AMRAP Calorie Ski
6) Rest
*Score is total AMRAP Calories