CrossFit Open
23.4
BarbellDumbbellBox
Target Time
For Time (12-min cap)
WOD Description
For Time (12-min cap)
3 Rounds:
30 Toes-to-Bar
30 Dumbbell Box Step-over (22.5kg/15kg, 24in/20in)
30 Squat Clean (61kg/43kg)
Key Movements
Scaling Options
• Toes-to-Bar: Knees-to-Chest
• Dumbbell: 22.5kg → 15kg
• Clean: 61kg → 43kg → 30kg
About 23.4
This workout comes from the CrossFit Open, the worldwide online competition held every year. Anyone can attempt it, and redoing a past Open workout lets you compare your score with your earlier attempts or with the standards of that year.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#2023#Open#For Time#Clean