Open Test 23.1

Fitness / WOD

AMRAP 14 min. Score: rounds + reps.

Division

60 cal Row monostructural

50 Toes-to-bar gymnastics

40 Wall-ball shot 20-lb ball to 10-ft targetweightlifting

30 Clean 135-lb cleansweightlifting

20 Muscle-up gymnastics

Works: lats, quadriceps, abdominals, glutes, hamstrings, shoulders · also forearms, biceps, calves, lower back, middle back, traps

Time left14:00Tap start. The clock begins after a three-second count.

Rounds0

Reps into the next0

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.