AMRAP in 20 Minutes

12 Hang Power Cleans (115/75)

9 Pull-ups

21 Air Squats

Rest 3 Minutes then

AMRAP in 1:00

ME Burpees


For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.


EMOM x 8 Minutes

A.  Strict Pull-ups 5-7 reps

B. Russian Twist x 15 (weighted of unweighted)


AMRAP in 12 Minutes

12 Front Squats (105/70)

14 Dumbbell Snatches (50/35)

10 Toes Through Rings


For Time

50 Wall balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Sit-ups
30 Pull-ups
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Overhead Squats (135/95)

Approaching Week 4 of The Open

Great message here from our friends at “CompTrain” and CrossFit New England

Week 4 of the Open is like the fourth round of a five round workout. You’re past the halfway mark but you’re not really almost done.

By week four, things have gotten real. By now, you’ve probably had a good workout… and a bad workout. Emotions are running high. The glamour has worn off, and it’s not quite as fun as it was in week one. The irregular training schedule is getting old. Re-doing workouts is getting old. The pressure to perform at your best twice a week is starting to take its toll.

Welcome to the grind.

This is the week that a lot of people take their foot off the gas. Not us. The tougher things get, the more we thrive. The more uncomfortable other competitors are, the greater our advantage. Because we have grit.

What is grit? It’s a word that’s been used to describe everything under the sun, but it means something specific: when things get hard, you push harder; if you stumble, you get back up stronger; no matter what, you continue to pound away day after day, after day with relentlessness, consistency, heart and passion—that’s grit.

Nothing this week is more important than this approach, which is ultimately a choice. Regardless of how things have gone so far, regardless of how we think we’ll shape up after this workout, or even at the end of the full Open, this is where we hit the gas even harder.

Others might be slowing down, but we’ll do the opposite. We’re speeding up.


Be smart about the dead lift today guys. Mid-Open season isn’t always the best time to set a new PR, lets feel some heavy weight but not go crazy. All lifts must be returned to the ground to count.

Take 15 Minutes to build up to a heavy 3 rep Dead lift for the day


4 Rounds for Time

16 Overhead Lunges (95/65)
12 Handstand Push-ups
9 Toes to Bar


AMRAP in 15 Minutes
6 Clean and Jerks (135/95)
6 Chest to Bar Pull-ups
12 Wall Ball Shots (20/14)


4 x 1:00 Weighted Plank



On :90 seconds for 6 sets complete the following, working from the ground.

6 Front Squats (50%) 1 RM + 10 Push-ups


In Teams of 2 using “You Go I Go” Format alternating complete rounds

AMRAP in 20 minutes

Row 12/10 Calories

10 Kettlebell Swings (53/35)

15 Air Squats


Working from the ground, complete the following complex every :90 for 6 total sets.  Add weight each set as needed, building to a heavy complex.


Clean + Jerk



4 Rounds for Time

10 Dead lifts (135/95)

15 Toes to Bar

40 Walking Lunges


CrossFit Games Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes


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