Wednesday 03.01.2023

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Thursday, March 1st, tune in for the announcement of 23.3 live from CrossFit Omaha and watch second-fittest woman on Earth Mal O’Brien and four-time Games athlete Danielle Brandon go head-to-head. Link found HERE.

Warm-up Drills
I. Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility

Impact/Focus: Rope Climbs, Skill & Drills, Wall Walks
5 Rounds, alternating minutes between the following tasks, each movement is allotted one minute to partition workloads or stop and rest once tasks are complete.

5 Rounds alternating between the following:
1:00 x Rope Climbs (1-3 reps)
1:00 x Wall Walks, Handstand Walks or Handstand Hold (1-3 reps)
1:00 x Double/Single-under Warm-up Sets/Skill Efforts (25-40 reps)

Post scores to comments.

5 Rounds for time

50-40-30-20-10 x Double-unders
15-12-9-6-3 x Push-ups
15-15-15-15-15 x Slamball


  • Scale intensity by capping work efforts per movement or substituting according to options covered during the whiteboard brief.
  • Single-unders are 2:1 for reps today.
  • Rx+ may go 75-60-45-30-15 reps for Double-unders, 25-20-15-10-5 x Ring Push-ups or Dips & Jumping Slamball at the same rep volume.

Post scores to comments.

Samy Daghir

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