Wednesday, 22 March

WARM UP

BENCH PRESS, 9 sets on 2:00

• 5 reps @ 78%
• 3 reps @ 81%
• 1 rep @ 84%
• 5 reps @ 81%
• 3 reps @ 84%
• 1 rep @ 87%
• 5 reps @ 84%
• 3 reps @ 87%
• 1 rep @ 90%

2023 CrossFit Games Individual Quarterfinals Test 4

20 AMRAP

• 1000m Row
• 50 GHD Sit-Ups
• 500m Row
• 25 V-Ups

***Additional Work***

Bar Muscle-Ups

Part 1: Max bar muscle-ups in 1:00

Part 2: For Time, 15-12-9 Shuttle Runs / 75%-60%-45% of Max reps from part 1

Power Play

5 rounds for time

• 21/18 Calorie Row
• 25 unbroken wallballs

*row must be completed under 1 min, add 1 rep of wall balls for every second over 1 min on the row

Grunt Work

a) max effort single dumbbell goblet hold 100/70

b) max hang for time from pull up bar

c) max supported hold on rings